Week 9-14.09

    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

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