LUNEDÌ
WUP
GAMES
FARMER & LUMBERJACKS

WOD
RE-OPEN
“12.1”
Complete as many reps as possibile in 7’ of burpees

*The Athlete will move from flat on the ground to touching an object with both hands that is 6 noches avive their max reach

COUT
MIDLINE
3 GIANT SET:
-5/10 strict TTB
-15” Chin over Pullup hold
-30” Hollow Hold
-45” OHS bottom hold

MARTEDÌ
WUP
3 Rounds of
15” Rest facing wrist stretch palms down
10+10 T-Spine rotation in quadruped
10+10 One leg glute bridge

WOD
Power Clean
Every 90” x 5 sets
8 PC t&go

COUT
Amrap 10’
5 Power Clean t&go @80/60
10 TTB

MERCOLEDÌ
WUP
Alt. Emom 8’
Odd: 8 Plate deficit Push-Ups
Even: 15”/20” Plate L-Sit

SKILL
Ring Dips (15” work)

WOD
For Time
50 DU
10 Ring Dips
10 Pullups
40 DU
10 Ring Dips
10 Pullups
30 DU
10 Ring Dips
10 Pullups
20 DU
10 Ring Dips
10 Pullups
10 DU
10 Ring Dips
10 Pullups

COUT
Pectoral&Lat stretch

GIOVEDÌ
WUP
3 Rounds of:
50 SU
10 Air Squat
5 Ring Dip

WOD
3 Rounds of:
7 Strict Pullups
14 Back Squat From the ground @50/35
200 m run

COUT
12-10-10-8
Z-Press

VENERDì
WUP
3 Rounds of:
10 good morning
10 cuban rotation
10 Down & up

WOD
6 rounds (A/B/C-A/B/C)
2’ on – 2’ off
A.
12 Power Snatches @35/25
12 Lateral Burpees
+
Max Reps SDLHP

B.
12 Lateral Burpees
12 SDLHP
+
Max Reps Power Snatches

C.
12 SDLHP
12 Power Snatches
+
Max Reps Lateral Burpees

COUT
Deload & Cool Down

SABATO
WUP
Amrap 6’
200 m run
9 KB DL
7 Push Press @ebb
5 Jump Squat

WOD
Amrap 30’
400 m run
20 Swings @24/16
15 Box Jump
20 Thrusters @ebb

COUT
B&A

SKILL CLASS
MAR: C&J
GIO: RMU

Categorie: WOD

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