14-19.10

    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

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