LUNEDÌ
WUP
Amrap 5’
10 Air squat
5 Strict K2E
200 m run

WOD
3 Rounds
400 m run
9 Power Clean @43/30
3 Wall Climb

COUT
3 Giant Set
10 Good morning
20 Box Step Up
30 Glutes bridge

MARTEDÌ
WUP
3 Rounds
10 Banded hip extension
10 Banded press
50 Single unders

WOD
Thrusters
A. Find your daily 4RM
B. Emom 5’
2 Thrusters @80-90% of A

COUT
15-12-9-6-3
Thrusters @43/30
35 DU

MERCOLEDÌ
WUP
3 Rounds
10 Scapular Pullups
10 Ring Row
3+3 Hollow to Arch hold

SKILL
Pullups (10’/15’)

WOD
4 x Amrap 3’30”
21 Double KB DL
15 Double KB Swing
9 Pullups

-Rest 90”-

COUT
3’ amrap of Push-ups

GIOVEDÌ
WUP
3 Sets (20” on – 30” off):
•Russian baby Maker
•Plank with feet on wall
•box step up
•PVC pipe OHS

WOD
Emom 20’
Min 1: Alt. DB Snatch
Min 2: Strict HSPU
Min 3: Box Jump
Min 4: OHS @35/35
Min 5: rest

COUT
B&A

VENERDì
20.3

SABATO
WUP
3 Rounds
8+8 Banded row in lateral plank
12 Plate GTOH

WOD
50 m Double KB OH Carry
+
3 Rounds of
9 MB Clean
7 MB Press
5 MB Sit-Ups

50 m Double KB OH Carry
+
3 Rounds of
12 MB Thrusters
12 MB Russian Twist

50 m Double KB OH Carry
+
3 Rounds of
15 WB
6 MB Strict K2C

COUT
B&A

Categorie: WOD

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