LUNEDÌ
WUP
GAME:
“TIC-TAC-TOE”

(MedBall Tris)
https://youtu.be/HfgZ7mpgKoE

WOD
50/40/30/20/10 DU
25/20/15/10/5 TTB
5/4/3/2/1 DL @100/70

COUT
3 GIANT SET
10 Bent Over Row
8 Hammer Curl
6 Strict Pullups Wide Grip

MARTEDÌ
WUP
3 Rounds of:
10 Alt. Prisoner step up
10 KB Deadlift
200 m run

WOD
35’ Amrap*:
400 m run
+
2 Rounds of:
10 Burpees
10 Box Jump – Step Down
10 Russian Swing @32/24

COUT
B&A

MERCOLEDÌ
WUP
2 x 30” ankle mobility (kb/bumper/band)
+
3 Rounds of:
15” Bottom Pistol Squat
15 Air squat – feet colse together
5+5 Bottom Up KB press

WOD
4 x 3’30” Amrap*:
10 Box Jump Over
16 Pistol Squat
6 KB Push Press

  • rest 90” –

*Restart from where you stopped

COUT
B&A

GIOVEDÌ
WUP
Amrap 5’
12 Kant Squat
9 Banded Pull Down in Hollow Position
7 pause squat jump (2” in Bottom)

WOD
BB CYCLING
Emom 7’
6 Power Snatches T&go

COUT
Amrap 8’
4 BMU//8 Pullups
8 Power Snatches

VENERDì
20.2

SABATO
WUP
Emom 9’
Min 1: 8+8 Side Lying external rotation
Min 2: 8+8 Bird dog Kneeling to Elbow
Min 3: 10 Gymnastic Burpees

WOD
For Time:
12 Strict Ring Dip
15 SDLHP @35/25
9 Strict Ring Dip
15 SDLHP @35/25
6 Strict Ring Dip
15 SDLHP @35/25
3 Strict Ring Dip
15 SDLHP @35/25

COUT
800 m easy run

Categorie: WOD

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