Week 28.10-2.11

    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

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