lunedi
wup
3 rounds FQ
8 Squat jumps
10 Prisoner steps up
12 Single Leg Deadlift

wod
FOR TIME
40 Box jumps
30 DL
20 Lateral BB Burpees
400 m run
20 Lat. BB BP
30 DL
40 Box jumps

cout
4 rounds rest 60”
Max effort strict TTB

martedi
wup
4 rounds for quality
5 False grip Ring to chest – tempo 31X2
10” Plank
5 V-Ups
10” Ring bottom hold

Work on
Strict Rmu

wod
EMO2M 14’
3 Strict RMU
5 Heavy Power Clean

cout
Shoulder deload

mercoledi ED
wup
AMRAP 6’
20 jumping jack
5 shuttle run
10 jumping lunges
5 shuttle run

Work on
Speed Running tecnique

wod
RUN FOR MT
5×50” all out
2’ rest

cout
Banded face pull 4×12 @3132

giovedi
wup
3round
10 wallball @lightload
5+5 curstysquat
5 pushup
5 rr

wod
AMRAP 18’
(Team Wod – Igougo on the exercise)
6 alternating Pistols
6 Thrusters (btn)
6 burpees C2b

cout
Pigeon 1’+1’
Saddle 1’
Bigturnback 1’+1’

venerdi HD
wup
5 rounds of
10 spiderman & reach
10 crab walk
5 plate squat

wod
Front squat
5-5-5-5-5 @climbing

cout
Sott press
5×5 2” pause in top e bottom

sabato
wup
1200 easy run

wod
Every 3’ for 21’
3 rounds of Cindy
In the remaining time Max reps of DU

cout
B+A

Categorie: WOD