LUNEDÌ
WUP
Tabata Burpees

WOD
3 x 2’30” Interval – Rest 90” b/t
A.
25 KB Swing @24/16
15 Pullups

  • max effort DU

B.
15 Pullups
75 DU

  • max effort KB Swing

C.
75 DU
25 KB Swing

  • max effort Pullups

COUT
4×8 Romanian DL

MARTEDÌ
WUP
3 Rounds of
10 Dual KB DL
5 Push ups + Downward dog
10 Hollow Rock

WOD
“THE PRESIDENT”
41 Dual KB Thrusters
41 Facing KB Burpees

COUT
B&A

MERCOLEDÌ
WUP
3 Rounds of
20” Wall hinge
5+5 Wall twist (5” pause)
10+10 Split squat with PVC in OH

WOD
Every 120” x 6 set
1 Push Jerk + 2 Split Jerk

COUT
Emom 10’
Min 1: 10 m quadruped Crawl + 10 Air squat
Min 2: 40” Amrap TTB

GIOVEDÌ
WUP
3 Rounds of
12 Alt. Bird dog in quadruped position
8 BB Kang Squat
20” Skip

WOD
Deadlift (every 120”)
7-5-3-7-5-3

COUT
For Time
6 Rounds
15 KB SDLHP @32/24
9 BJ

VENERDì
WUP
3 Rounds of
10 Banded pull down in Hollow position
5+5 KB press bottom up
100 m run

WOD
Team 2x
Amrap 12’
12 Syncro power Clean
3 BMU each one
12 Syncro STOH
3 Rope Climb each one
200 m run together

COUT
Deload shoulder and forearm

SABATO
WUP
Amrap 5’
10 Down & Up
15 Air squat
20 sit-ups

WOD
For Time
40 DB Snatch
20 Step up/down over
30 DB Snatch
30 Step up/down over
20 DB Snatch
40 Step up/down over

COUT
B&A

Categorie: WOD

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