LUNEDÌ
WUP
2 Round
14 alt. scorpion kick 3” hold
7+7 Spiderman and reach
30” Child pose arm bend

WOD
1 Clean Pull + 1 Hang Power Clean + 1 Hang Squat Clean
Find a tecnical weight of complex
Then drop @80% and perform:
1 rep Every minute x 7’

COUT
7 Round For Time
6 Deadlift @50/35
5 Hang power Clean
4 Push Ups

MARTEDÌ
WUP
MIDLINE
4 Round for quality of:
5 Wall Climb
15 V-Ups
30 m Mixed Grip Carry (FR/OH)

WOD
HIIT
10 set 25” on – 50” off alternate between
A. Jumping Lunges
B. Russian swing @32/24

COUT
B&A

MERCOLEDÌ
WUP
3 Rounds of
20 m Inchworm walk
10 Plate GTOH

WOD
Strict Press
7-7-5-5-3-3

COUT
Team Wod
2x – Conga Style
AMRAP 10’
12 SDLHP @35/25
10 Pullups
8 Push press

GIOVEDÌ
WUP
Emom 5’
40-60 DU

WOD
For Time:
50 DU
18 Power Snatch
9 TTB
75 DU
14 Power Snatch
7 TTB
100 DU
10 Power Snatch
5 TTB

COUT
3 Gian Set:
10 Floor press
20 reverse snow angel
25 Banded Pull Apart

VENERDì
WUP
3 Rounds
200 m run
10 D&Up + step up& down over

WOD
800 m run
40 Burpees box jump over
20 ring row
600 m run
30 Burpees box jump over
15 ring row
400 m run
20 Burpees box jump over
10 ring row
200 m run
10 Burpees box jump over
5 ring row

COUT
B&A

SABATO
WUP
3 Round
20” Hollow hold
10 Banded Pull Down
10 Banded Pulley

WOD
SKILL DEVELOPMENT: RMU
Emom 20’
Min 1: 7/10 Ring Swing
Min 2: 6/8 Ring to Chest 2” hold (FIRST parte of Rmu Transition)
Min 3: 10/15” Ring bottom hold
Min 4: 4/6 Transition
Min 5: rest

COUT
Emom 5’
40-60 DU

Categorie: WOD