LUNEDÌ
WUP
3 Rounds of
10 Step Lunges
10 Seated Banded Pull
50 Single unders

WOD
10 Rounds of
5 Strict Pullups chin up Grip
15 m DBs suitcase walking Lunges
35 DU

COUT
B&A

MARTEDÌ
WUP
Amrap 5’
200 m run
10 KB DL
10 Alt. Leg V-Ups

WOD
Amrap 15’
400 m run
10 American swing
15 TTB

COUT
Barbell bent over row
4×8 @increasing weight

MERCOLEDÌ
WUP
3 Rounds of
8+8 Banded Leg Curl
45” Wall squat

WOD
Back Squat
A. Work on 5 RM
Then drop to 50-60% of A. and perform
8 reps every minute for 8’

COUT
4 Rounds of
8 Barbell roll out (little Plate)
30” rest
8 Dragón flag
60” rest

GIOVEDÌ
WUP
3 Rounds of
5+5 scorpion kick
10 wiper in child pose
20 Elbow rotation with BB in front rack

WOD
BENCHMARK
“GRACE”
30 C&J @61/43 For Time

COUT
Deload: forearms, shoulders and quads

VENERDì
WUP
3 Rounds
20” L-Sit on floor
5 Push-Ups 3010

WOD
SKILL: KIPPING RING DIP
Work on for 20’

COUT
7’ Amrap
5 Kipping Ring Dip
7 Burpees over the MB
9 MB OH Sit-Ups

SABATO
WOD WITH FRIEND
A+B
10’ Amrap
15 Syncro squat
10 Ring Row (A)
12 Syncro squat
8 Sit-up (B)
15 Syncro squat
10 Ring Row (B)
12 Syncro squat
8 Sit-up (A)
…etc..

Categorie: WOD

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