LUNEDÌ
WUP
3 Rounds of:
12 MB Deadlift
9 MB Clean
6 MB Push Press

WOD
Re-Open
“13.4”
Amrap 7’
3, 6, 9, 12…
Clean & Jerk @61/43
TTB

COUT
Renegade Row
12-10-10-8

MARTEDÌ
WUP
GAME
“Cone Grab”
Who lose perform
3 Air squat + 3 burpees

WOD
Team Quarter Murph
4 Rounds of:
2x(200+200) m run (A+B/A+B)
25 Pull-Ups (A+B)
50 Push-Ups (A+B)
75 Air Squat (A+B)
2x(200+200) m run (A+B/A+B)

COUT
B&A

MERCOLEDÌ
WUP
3 Rounds of:
15 calf
20 Inchworm 🐛walk
25+25 one leg jump on plate

WOD
MIDLINE CONDITIONING
Emom 20’
(Work 45” at lest)
Min 1: Quadruped Crawl Hold
Min 2: Wall ball Sit-Ups
Min 3: Double Unders
Min 4: rest

SKILL
Handstand & Hsw

COUT
Cool Down

GIOVEDÌ
WUP
Amrap 6’
7 Snatch DL
7 BB Upright Row
14 Jumping over the BB

WOD
Every 75” x 5 Sets
8 Power Snatch

COUT
4’ amrap
30 Bar Facing Burpees

  • Max reps Power Snatch @35/25
    -4’ rest
    4’ amrap
    30 Power Snatch
    +
    Max reps BFB

VENERDì
WUP
Emom 9’
Min 1: Scapular Push Ups in plank (45” work)
Min 2: 15”/20” Tuck position Hold between box
Min 3: Plate good morning (45” work)

WOD
21-15-9
Deadlift 100/70
Ring Dip
Box Jump

COUT
Accumulate 35 supine Ring rows

SABATO
WUP
4 Rounds of:
50 m Db/Kb OH Carry
30 reverse SU
20 Alt step lunges

WOD
Amrap 15’
7 DB Push Press (dx)
15 m OH Walking Lunges (dx)
7 DB Push Press (sx)
15 m OH Walking Lunges (sx)
200 m MB run

COUT
B&A

SKILL CLASS
MAR: Barbell Cycling
GIO: BMU

Categorie: WOD

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