LUNEDI
Warm-up
3 Rounds of
30” Armless Prayer
10+10 Scorpion
10 Prisoner Squat

Workout
Front Squat (From the Ground)
5-5-5-5-5
rest 2’ between set.

Cash out
21-15-9
Toes to bar
Box Jump overs

MARTEDI
Warm-up
3 Rounds of
10+10 Lying External Rotation
10 Cuban Rotation
5 Scapular Pull-Ups – tempo 2020
5 Wall Squat – tempo 3211

Workout
3 Rounds for time
50 Skips High Knees
8 DB OH Step Lunges Dx
8 DB OH Step Lunges SX
5 Pull-Up Chin Up

MERCOLEDI
Warm-up
3 Rounds of
8 Seated Banded Pull
16 Shoulder Tap
20 Scapular Push-Ups in Quadruped position

Pull Strength
Amrap 6’
Strict Pull-ups

Workout
12 Rounds
15” on – 30” off
Max reps alt between
A. Half Burpees
B. Mountain Climbers

GIOVEDI
Warm-up
Amrap 5’
50 Single Unders
10+10 Curtsy Squat
10 Sit-ups

HAPPY BIRTHDAY LENA
4 x Amrap 4’
12 MB Cossack Squat
24 MB Russian Twist
48 DU
-Rest 2’ between

VENERDI
Warm-up
Emom 9’
Min 1: 20 Air squat
Min 2: 20 Elbow to Hand Plank
Min 3: 40” jump R-L-F-B

Workout
Amrap 20’
200 Single Unders
40 Goblet Squat @16/12
20 Push-Ups
10 Bent Over Row 2@16/12

SABATO
Warm-up
Ladder 2-20
Kang Squat
Alt. V-Ups

Skill
Cycling Hang Power Clean

Workout
For Time
50 Double Unders
20 Deadlift @60/40
15 Hang Power Clean
50 Double Unders
15 Deadlift @60/40
10 Hang Power Clean
50 Double Unders
10 Deadlift @60/40
5 Hang Power Clean

Categorie: WOD

Loading...