Lunedì -ED-
W|U
Amrap 7’
10 backward
10 hip trust
10 plate calf with 2” in top position

W|O
4 sets
2’30” run
Rest 2’15”

C|O
4 rounds
12m weighted bear crawl
9 push-ups
6 renegade rows

Martedì -SD-
W|U 3 RFQ
10 pushup
10 Airsquat
10 ring row

skill
Work on butterfly//kipping Pull-ups

W|O
Fran ♥️

C|O
3’ mezieres

Mercoledì
W|U
2 rounds
20” hollow
15 banded good morning
10 slow burpees no jump
5” ring support hold

W|O
Amrap 4’
15 Ring Dip
12 Burpees
9 DL

rest 2’

Amrap 4’
12 Ring Dip
9 Burpees
6 DL increase load

rest 2’

Amrap 4’
9 Ring Dip
6 Burpees
3 DL increase load

C|O
10’ to work on
Ring swing//toes to ring

Giovedì
W|U
With MB do 3 rounds of:
10 DL
10 Front squat
10 Press
100m run

W|O
2 rounds
600m run
50 WB
40 Kb clean
30 Kb stoh

C|O
1’ + 1’ reverse scorpion
1’ + 1’ banded shoulder distraction
10 roll over

Venerdì -HD-
W|U
5 rfq
7+7 Windmill
7 reverse table with 3” hold in top position
7+7 single arm press, tempo 3111

W|O
Split Jerk
5-5-5-5-5
(20’)

C|O
4 rounds (rest 30”)
10 arch rock
10 arch pulse
10 arch hold

Sabato -TW-
W|U
BB primer
(From high hang/hang/floor)
Jump
High pull
Muscle snatch
Power snatch

W|O
14’ amrap
1’ on-1’ off (IGOUGO OTM)
7 bmu
7 power snatch

C|O
B&A

Categorie: WOD