LUNEDÌ
WUP
15” plank
8 Step Lunges
4 Muscle Clean
30”plank
12 Step Lunges
6 Muscle Clean
45”plank
16 Step Lunges
8 Muscle clean

WOD
Amrap 24’
600 m run
7 Wall Climb
400 m run
14 Back rack step Lunges @30/20
200 m run
21 TTB

COUT
Cool down

MARTEDÌ
WUP
3 Rounds of
10 down & Up
10 Plate GTOH
10 Air Squat

WOD
4 Sets
3’ on – 90” off
Cash in:
20 alt. DB Snatch
In the remaining time
Amrap
7 Burpees
7 DB Goblet squat

COUT
4 sets of
20” Hollow hold
30” rest
10 Compression Pike
60” rest

MERCOLEDÌ
WUP
3 Rounds of
10+10 banded external rotation
10 Cuban press
10 Banded pull apart

WOD
SKILL: BMU
Work on for 15’

COUT
Emom 12’
Min 1: 15 Wallball
Min 2: 5 BMU
Min 3: rest

GIOVEDÌ
WUP
3 Rounds of
200 m run
10 Plank to Downward dog (chest opener)
15 squat feet together

WOD
Amrap 10’
16 Pistols
32 DU
8 HSPU

COUT
DBs bent over row
12-10-10-8

VENERDì
WUP
3 Rounds of
12 PVC Shoulder circling
6+6 KB Windmill
6 Russian baby maker

WOD
90” x 6 set
Every set increase weight to find an Heavy Double of Hang Power Snatch

COUT
3 Rounds for Time
18 HPS @ 35/25
9 BJO

SABATO
WUP
2 Rounds of
15” side plank dx
15” side plank sx
10 elbow to hand in plank

WOD
Strict press
5-5-5-3-3-3

COUT
3-6-9-12-9-6-3
Pushups HR
Front squat @60/40

Categorie: WOD

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