LUNEDÌ
WUP
3 Rounds of:
10 Prisoner Step Up
10 Good Morning
20” Elbow plank

WOD
RE-OPEN
“11.2”
Amrap 15”
9 DL @70/45
12 Push Ups
15 Box Jump

COUT
B&A

MARTEDÌ
WUP
Amrap 6’
200 m run
10 step lunges
5 burpees

WOD
2 Rounds of:

800 m run
3 sets of:
5 Ring rows
10 Step ups with DB in back rack
+
600 m run
2 sets of:
5 Ring roes
10 Step ups with DB in back rack
+
400 m run
1 sets of:
5 Ring roes
10 Step ups with DB in back rack

COUT
7’ Max Reps strict Pullups

MERCOLEDÌ
WUP
Emom 9’
Min 1: 7+7 windmill
Min 2: 30” OHS bottom Hold
Min 3: 15” rope dead hang

WOD
5-4-3-2-1
Squat Snatch drop & go
Rest 2’ b/t sets

COUT
From 2019 Reebok CrossFit Games

4 Rounds
400 m run
3 Legless rope Climb
7 Squat Snatch @84/59
(Time Cap 20’)

GIOVEDÌ
WUP
3 Rounds of:
20”+20” ankle mobility with KB on Knee
10 Squat with feet together

SKILL
Pistols Squat (15’)

WOD
Amrap 18’
200 m run
20 m Bear Crawl
16 Alt. Leg Pistols

COUT
Stretching

VENERDì
WUP
Amrap 7’
9 air squat
7 Ring rows
100 m run

WOD
From Bergeron Beep Test
Emom @increasing reps of
Thrusters
Pullups
Burpees

Until minute 7 try to keep it as long as possible

COUT
12-10-10-8
Pendley row

SABATO
WUP
3 Rounds of:
15” Hollow Hold
6 Pike Push ups
6 Kang Squat

WOD
30 Rounds of:
1 DL @120/100
2 Strict HSPU
3 V-Ups

COUT
1200 m run

SKILL CLASS
MAR: Row tecnique
GIO: Hspu + HSW

Categorie: WOD

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