LUNEDÌ
WUP
3 Round of
12 BB Good morning
10 Banded face Pull
8 MB Clean

WOD
“E”
For Time
Cash In: 44 Deadlift @50/35
7 Rounds of
6 BJO
2 BMU
5 Wallball

COUT
Deload, photo and sharing

MARTEDÌ
WUP
Alt. Emom 8’
Odd: 100 m run
Even: 15 Plate GTOH

WOD
Amrap 17’
10+10 DB Snatch @15/10
2 Rope climb
200 m run

COUT
Tall Kneeling Arnold press
4×8
Rest 60”

MERCOLEDÌ
WUP
3 Rounds of
20 Alt. Banded Dead Bug
8 One Leg glute bridge
6 Banded Knees abduction in squat position

WOD
Back Squat:
Work on 5 RM
Then Drop to 80% and perform
5×3
Rest 90”

COUT
800 m run
Rest 90”
400 m run
Rest 60”
200 m run

GIOVEDÌ
WUP
3 Rounds of
15 reverse snow angel
10 Prone external rotation

WOD
SKILL DEVELOPMENT: PULL-UPS
Emom 15’
Min 1: 7 Hollow to Superman Roll
Min 2: 12/10 Bar swing
Min 3: 5 Floor Kip + 5 Bar Kip
Min 4K: 5 Strict PU+Push Away From bar+swing
Min 4B: 5 Kipping PU+Negative Butterfly+ stop in Hollow P.
Min 5: rest

After that:
7’ of Tecnique practice

COUT
3 Giant Set of
10 Romanian DL
8 Pendley Row
12 Flutter Kick in Hollow with Plate in OH
Rest 120”

VENERDì
WUP
3 Rounds of
12 Alt. Scorpion Kick (2” pause)
6+6 Half Kneeling Wall T-spine rotation
30” Bended arms child pose

WOD
Every 90” x 8 set
1 Power clean + 1 Hang power clean
Work on a Flowing moviment

COUT
For Time
9 Power Clean @60/43
9 Burpees over the bar (lateral)
7 Power Clean @60/43
12 Burpees over the bar (lateral)
5 Power Clean @60/43
15 Burpees over the bar (lateral)

SABATO
WUP
Amrap 5’
50 Single Under
12 KB Good morning
6 Push-ups

WOD
HIIT
6 Round 90” on – 90” off
Alt. between A & B
A)
24 DU
12 TTB
9 Air squat
B)
24 Dual KB Deadlift @16/12
12 Dual KB swing
9 Dual KB Push Press

COUT
B&A

Categorie: WOD

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