LUNEDì
WUP
3 Rounds of
6+6 Cross body one Leg DB DL
6+6 One arm DB row

WOD
For Time

15 C2b
18 One Arm DB Hang C&J (divided as you want)
12 C2b
18 One Arm DB Hang C&J (divided as you want)
9 C2b
18 One Arm DB Hang C&J (divided as you want)

COUT
3 Sets of
10 Hollow Rock + 10 V-Ups
30" rest
10 Superman Rock + 10 Superman Pulse

MARTEDì
WUP
3 Rounds of
40" Wall squat
20 m Banded Lateral Walk (10+10)
20 Reverse SU

WOD
Back Squat
Work on 3RM
Then drop to 80% and perform
5 set x 2 reps

COUT
"THE PENALTY"
8' Amrap
6 BJ
39 DU
*every minute 3 BP

MERCOLEDì
WUP
3 Rounds of
30" Skip
10 Sumo deadlift @ebb
10 Scapular Push-ups

WOD
5 Rounds of
400 m run
30 SDLHP @30/20
20 Push-ups

COUT
Cool Down

GIOVEDì
WUP
3 Rounds of
200 m run
10 KB DL
15" Plate press top hold
5 Push-Ups

WOD
SKILL: HSPU

COUT
BENCHMARK
"DIANE"
21-15-9
Deadlift @102/70
Hspu
[Compare your result with your last Diane – rif: 05.06.2019]

VENERDì
WOD
5' Amrap
10 D&Up
10 MB Front squat
50 SU

WOD
Emom 16'
Min 1: 20 DU + 10 WB
Min 2: 8 BP + 10 DB Snatch
Min 3: 12 KB Swing + 8 TTB
Min 4: rest

COUT
Cool down & Stretch

SABATO
WUP
3 Rounds of
8 Reverse Table
8 Banded Seated Pull
8 Banded Press

WOD
Work 15' on 3RM Squat Clean

COUT
9' Amrap
2 Cluster @50/35
2 Pullups
*add 2 reps every round

Categorie: WOD

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