Week 30.09-05.10

    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

    Loading...