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

Categorie: WOD

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