Week 21-26.10

    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

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