LUNEDÌ
WUP
Accumulate 2’ Parallette L-Sit.
Every break perform 7 Banded good morning

WOD
Deadlift
9-7-5-9-7-5
90” rest b/t

COUT
6’ Amrap
30 Single Unders
Ladder Up +1 Pullups

MARTEDÌ
WUP
600 m run
+
3 round of
7 Sumo Deadlift
7 Push ups

WOD
35-25-15
Burpees
SDLHP @30/20
Air Squat
*perform 400 m run at the beginning of Every set

COUT
5×5 Ring row
(Body // to Floor)

MERCOLEDÌ
WUP
10 Hollow Rock
10 Plate GTOH

WOD
4 round
2’00 on – 1’ off
10 DB Push ups
12 Parallette Dip
In the remaining time: amrap Push Press @ebb

COUT
4 Round for time
4 Jump OVER the box
8 KB swing @32/24
12 KB Front Rack Backward Lunges

GIOVEDÌ
WUP
Amrap 5’
15 Jumping Jack
10 MB Deadlift
5 Air squat

WOD
HIIT
8 round
90” on – 90” off
4 MB Clean
40 m shuttle Run (4×10)

COUT
B&A

VENERDì
WUP
3 Round of
10 Reverse table 2” stop
10 Front Squat
5 press in squat

WOD
1 Hang Squat Clean + 1 Squat Clean + 1 Front Squat
10 set Every 90”
@pick load to a heavy complex of the day

COUT
Amrap 9’
5 Hang Power Clean @60/43
7 Ring dip
35 DU

SABATO
WUP
3 Round of
10 compression pike
12 Cossack Squat
8 PVC pasa throught in Squat position

WOD
9-12-15-12-9
Squat snatch @43/30
TTB

COUT
12-10-8-6
Z-Press

Categorie: WOD

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