LUNEDÌ
WOD
🧙🏻♀️MORTAL METCON🧙🏻♀️
MARTEDÌ
WUP
3 Round
15 Reverse Snow Ángel
12 Plate Scapular Push Ups in Pike position
30” Plank
WOD
SKILL DEVELOPMENT
Emom 15’
Min 1: 3/5 Wall Climb
Min 2: 30” Handstand Hold Wall Facing
Min 3: 20/30 shoulder tap
Min 4: HSW//Assisted HSW//lateral HSW Wall supported//weighted Bear Crawl
Min 5: rest
COUT
4 Rounds
20 m HSW
10 Alt. DB Snatch @22.5/15
20 Pistol Squat
MERCOLEDÌ
WUP
3 Round
10 Snatch DL @ebb
10 Down and Up
50 Single Unders
WOD
20’ Amrap
10 Power Snatch @43/30
30 DU
10 Bar facing burpees
30 DU
COUT
Deload shoulders, forearms and triceps
GIOVEDÌ
WUP
4 Rounds
20” Hollow hold
16 Alt. Leg V-Ups
12 m frog Jump
WOD
3 Rounds for time
21 DBs thrusters @22.5/15
15 TTB
9 Box Jump @75/60
COUT
5×5 Inverted BB Body Row (2” stop al petto)
VENERDì
WUP
Amrap 5’
200 m run
10 KB Clean
7 Ring rows
WOD
For time
Cash in: 800 m run
10 Rope Climb
30 Clean and Jerk
50 KB Swing
Cash out: 800 m run
Divide the reps ad you want
COUT
Deload Back and Shoulders
SABATO
WUP
3 Round
7+7 windmill
9 Banded Pulley – tempo 2020
20” Skip
WOD
12’ Amrap
6 OHS
6 Pullups
6 Burpees touch
COUT
5×5 Strict Ring Dip