MXT Arena Fitness&combat

WOD

CROSSFIT

KB CLEAN &JERK

EMOM 6’
A) 5+5 1 KB HANG CLEAN
B) 5+5 1 KB PUSH JERK
C) 5+5 1KB HANG CLEAN&JERK
EMOM 6’
A) 10 2KB DEADLIFT
B) 10 2KB SWING
C) 10 2KB SQUAT

EMOM 6’
A) 5 2KB HANG CLEAN
B) 5 2 KB PUSH JERK
C) 5 2KB HANG CLEAN&JERK

4 RNDS FOR TIME
3 WALLCLIMB
5 2KB HANG CLEAN&JERK 2X24/16
10 BURPEES BOX JUMP OVER
10 2KB LUNGES

FUNZIONALE

EMOM 16’
A) 10 PUSH UPS
B) 5 TRAZIONI
C) 10 2DB ROMANIAN
DEADLIFT
D) 10/5 RING DIP/BOX DIP

WOD 4’ AMRAP-REST 1’
A) 10 PUSH UPS
10 BOX JUMP OVER
B) 5 CAL BIKE
5 BURPEES
C) 10 CAL ROW/RUN
10 PLATE GTOH
D) 10 PLATE RUSSIAN TWIST
5 WALKOUT PUSH UPS

HYROX

CORE 20”ON-10” OFF X3 RNDS ( 9’)
SIDE PLANK SX
SIDE PLANK DX
SUPERMAN HOLD
HOLLOW HOLD
PLANK
REVERSE PLANK

BLOCCO 1
EMOM 12’
A) 15/10 CAL ROW
B) 10+10 M SLED PULL
C) 20 WALLBALL
D) 15 MEDBALL/PLATE SIT
UPS
E) MAX EFFORT BIKE
F) REST

BLOCCO 2
EMOM 12’
A) 15/10 CAL SKI
B) 10+10M SLED PUSH
C) 10 BBJ
D) 2X(10+10)M FARMER
CARRY 2KB
E)MAX PUSH UPS
F) REST