LUN HD
WUP
3 set
8+8 single leg deadlift
12 goblet squat
8+8 alt. elbow plank alt. leg lift 2” top
WOD
6 x 5 back squat
@tempo 3321
then
3×3 same weight no tempo
rest 90”
COUT
ladder 10-1
one arm floor press flute bridge (db/kb)
one arm bent over row
1 round dx 1 round sx
MART
WUP
plank
8x 15” on 10” off
WOD
4 round 30”on 30” off for max reps
-fr. step lounges @43/30
-push up HR
-c2b
COUT
3 set.
10/12 upright BB row
8/10 ring row
MERC ED
WUP
2x
10 mt walk on toes
10 mt walk on heels
10 mt rolling feet
2x
10 mt calciata dietro
10 mt pinocchio
10 mt skip
3x
suicide run
5 + 10 + 15
WOD
Cooper test
12’ run for meters
COUT
stretching
GIO
WUP
3 round
10 WTD good morning 2” bottom
20 su
45” plank
WOD
“MACISTE”
4 round for time
5 DL @120/85
15 + 15 one arm kb/db farmer carry @hl
45 DU
COUT
b+a
VEN TEAM
WUP
3 set
10 ext. rotation
10 cuban rotation (back on wall)
10 press 1” top position
WOD
6 round
A: 15 HSPU – B: front rack hold
A 24 one arm DB p. clean – B: farmer carry hold
A + B 400 mt MB run
c.t. 30’
COUT
hollow hold
8 set
15” on 10 “ off
SAB
WUP
AMRAP 7’
10 mt sneaking ape
5+5 one arm OHS
WORK ON
snatch balance from rack
WOD
6 x
every 2’ 5 sn.bal. @climbing
-focus on sound & re-rack-
COUT
AMRAP 10’
8 russian swing
10 TTB
12 BP
ROW
Work on calories
27-21-18-15-12-9 cal
rest 1′