Week 23-28.09

    LUNEDÌ
    WUP
    Emom 12’
    Min 1: 6 Pull-Down in Hollow Body Position – tempo 2020
    Min 2: 8 Snatch grip Push Press Behind The Neck
    Min 3: 10 Kip Drill from Hollow to Glutes Bridge

    WOD
    RE-OPEN
    “16.3”
    Amrap 7’
    10 Power Snatches @35/25
    3 BMU

    SCALED
    10 Power Snatches @20/15
    5 Jumping C2B

    COUT
    B&A

    MARTEDÌ
    WUP
    3 Rounds of:
    10 Hollow to Arch roll
    10 Banded Pull Down
    10 candlestik

    SKILL
    Toes To Bar

    WOD
    Ladder
    1-10 TTB
    10-1 DB Hang Power Clean @22.5/15

    COUT
    5×5
    Strict PU
    -rest 90

    MERCOLEDÌ
    WUP
    Amrap 6’
    9 MB Squat
    6 Ring Row
    3 Burpees

    WOD
    Fight gone Bad style
    3 Rounds for max reps:
    1’ wall ball
    1’ Hang power snatch
    1’ lateral Burpees
    1’ Pull-Ups
    1’ rest

    COUT
    B&A

    GIOVEDÌ
    3 Rounds of:
    20 Alt. Elbow rotation
    20 Alt. Single Leg Romanian Deadlift
    10 Alt. Leg Kick in Reverse table

    WOD
    Clean & Jerk
    Every 75” x 6 set
    6 C&J Touch and Go

    COUT
    3 Rounds of:
    10 C&J @61/43
    400 m run

    VENERDì
    WUP
    3 Rounds of:
    5+5 Bear-Crab roll
    5+5 KB Bottom Up Press
    5+5 Controlateral KB Bottom Up Backward Lunges

    WOD
    7 Rounds of:
    7 Front Squat @climbing every set
    14 HSPU
    30 DU

    COUT
    Accumulate 50 Hollow Rocks

    SABATO
    WUP
    WUP
    3 Rounds of:
    200 m run
    16 Prisoner Step-Up
    16 KB DL

    WOD
    Amrap 30’
    100 m Mixed Grip Carry (FR/OH – change @50m)
    15 Burpees Touch
    20 Box Jump @75/60
    25 Sit-Up
    30 KB Swing
    400 m run

    COUT
    Cool Down & Deload

    SKILL CLASS
    MAR: Pull-Ups
    GIO: Hspu

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