Week 16-21.09

    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

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