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

Categorie: WOD

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