LUNEDÌ
WUP
3 Rounds
10 Banded Pull apart
10 Banded Press
10 Banded Pull Down

SKILL
BMU

WOD
6 Rounds
12 STOH
4 BMU

COUT
Shoulders & Lat Stretch

MARTEDÌ
WUP
3 Rounds
12 Burpees
10 KB SDLHP
8 Push-ups

WOD
Amrap 30’
5+5 DB Hang Power Clean & Push Press
15 Goblet Squat (DB in hammer position)
200 m run

COUT
6 sets 20” on – 20” off
Bar Swing

MERCOLEDÌ
WUP
400 m run
+
3 rounds of
7 Banded Upright row
5+5 Cossack Squat
3 Strict K2E

WOD
With a Running clock:
From 0’ to 5’
800 m run

From 5’ to 10’
3 Rounds of
12 Hang Power Snatch
12 TTB

From 10’ to 15’
Find 1 RM of Hang Squat Snatch

COUT
B&A

GIOVEDÌ
WUP
5 Rounds
12 Plate GTOH
16 Front rack Plate Step Lunges
20” Skip (High Knees)

WOD
Amrap 12’
16 American Swing
14 Box jump over
12 Ring Row

COUT
10’ to find 1RM Box Jump

VENERDì
20.4

SABATO
CLOSED

Categorie: WOD

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