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SUMMER WOD CROSSFIT CASTIGLIONE

WOD1: 5 ROUNDS OF 15 BURPEES 20 SQUAT 10 PUSH UP

TIME:_____________________________

WOD2: AMRAP 15’ 10V-UP  10 DOUBLE UNDER 400M RUN

ROUNDS:____________________________

WOD3: 10 ROUNDS OF 20 SIT UP 20 SQUAT

TIME:_______________________________

WOD4: 8 ROUNDS OF 10 LUNGES 10 P.PISTOL SQUAT 20 SIT UP

TIME:_________________________

WOD5: AMRAP 15’ 30 DOUBLE UNDERS 400M.RUN

ROUNDS:________________________

WOD6: 21-18-15-12-9-6-3 PUSH UP-KTE/SIT UP- KB SWING

TIME:______________________________

WOD7: ANGIE

TIME:______________________________

WOD8: HELEN

TIME:_____________________________

WO9:ANNIE

TIME:_______________________________

WOD10: GRIFF

TIME:______________________________

WOD11: EVA

TIME:__________________________

WOD12: FORREST

TIME:__________________________

WOD13:SEVERIN

TIME:__________________________

WOD14: 8 ROUNDS OF 15KB CLEAN 15 KB PRESS 15 KB SQUAT

TIME:________________________________

WOD15: 5KM RUN

TIME:______________________________

WOD16: 15’ AMRAP 20 SWING 20 LUNGES 400M RUN

ROUNDS:________________________

WOD17: 30KM BIKE

TIME:___________________________

WOD18: 20’ AMRAP 10KB THRUSTER 10KB SWING 10 BURPEES

ROUNDS:_________________________________

WOD19: 8 ROUNDS OF 15 KB sumo deadlift high pull 10 SWING  5 BURPEES

TIME:______________________________

WOD20: 21-18-15-12-9-6-3  KB SWING – BURPEES

TIME:___________________________________

WOD21: 3KM RUN + 20KM BIKE

TIME:_________________________

WOD22: 100 DOUBLE UNDERS 150 PUSH UP 200 SQUAT

TIME:__________________________

WOD23: 8 ROUNDS OF:10KTE/SIT UP 15 KB SWING 20SQUAT

TIME:_________________________________

WOD24: AMRAP 15’ 20SIT UP 20 KB LUNGES 20 KB PRESS

ROUNDS:____________________________

WOD25: 8 ROUNDS OF: 20DOUBLE UNDERS 20KB SWING 20 SQUAT

TIME:_______________________________

WOD26: 10’ AMRAP 10 BURPEES 25 DOUBLE UNDERS

TIME:_________________________________

WOD27: 5 ROUNDS OF 400M RUN 20 K.PULL UP

TIME:___________________________________

 WOD28: 10’AMRAP 20 KB SUMO DEADLIFT HIGH PULL 20 KB PRESS

ROUNDS:_____________________________

WOD29: 20’ AMRAP 400M RUN 40 SIT UP 40 PUSH UP

ROUNDS:____________________________

WOD30: 100KB SWING 100KB CLEAN 100KB SNATCH

TIME:__________________________________

WOD31: 8 ROUNDS OF: 10 KB SNATCH EACH ARM 10 CHEST TO BAR

TIME:_________________________________

WOD32: 5 ROUNDS OF: 3 MUSCLE UP 10 KB SUMO D. HIGH PULL

10K.PULL UPS 10 KB LUNGES

TIME:________________________________

WOD33: HELEN

TIME:________________________________

WOD34: MARY

ROUNDS:________________________________

WOD35: NICOLE

ROUNDS:_________________________________

 

INFO:

KB:KETTLEBELL    400MRUN:UGUALE A CIRCA 2’ DI CORSA

I BENCHMARK(I WOD CON NOMI) LI TROVATE SU INTERNET DIGITANDO IL NOME SEGUITO DA CROSSFIT.

CHI NON SA FARE D.U. MOLTIPLICA X3 I GIRI NORMALI CON FUNICELLA.

ATTIVAZIONE 5’ RUN 5’ MOBILITA’ GEN.

DEFATICAMENTO POST WOD: 10’ STRETCHING.

BUON LAVORO.

COACH IKER

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