LUNEDI

Warm-up
3 Rounds of
10+10 Lying external rotation
10 Reverse Snow Angel (raise arms every reps)
12 Swing

Skill
Pull-ups C2B

Workout
6 Rounds
2’ on – 1’ off
20 Air Squat
10 C2B

  • max reps burpees

MARTEDI

Warm-up
4 Rounds of
6 m Death march (3+3)
8 Ring Rows
10 Heel touch from hollow position

Workout
Deadlift
5-5-5-3-3-3
Rest 2’ between sets.
No touch and go.

Cash-out
For Time
75 DU
7 Dual KB Clean and Stoh @24/16
5 Strict Chin-Up
50 DU
9 Dual KB Clean and Stoh @24/16
7 Strict Chin-Up
25 DU
12 Dual KB Clean and Stoh @24/16
9 Strict Chin-Up

MERCOLEDI

Warm-up
2 x 10 m walk on toes
2 x 10 m walk on heels
2 x 10 m walk heels to toes
+
4 Rounds of
20” low knees and intensity
10” high knees and intensity

Workout
5 Rounds of
200 m Run @easy pace
200 m Run @70% effort
200 m Run @80% effort
100 m Recovery walk (max 1’)

GIOVEDI

Warm-up
3 Rounds of
7 PVC Snatch Deadlift (slow and controlled)
7 Squat + PVC pass through
7 Drop Snatch from full extended position
7 Crunches + PVC pass through

Skill
Squat Snatch

Workout
For Time
5 Squat Snatch @50/35 (T&g)
Ladder 10-1
Box Jump

Cashout
5 Sets of:
Max Reps Strict PU + Max Reps Kipping PU
Rest 90” between sets

VENERDI

Warm-up
Amrap 5’
5 Down&Up
7 MB Clusters
9 Ring Rows

Workout
3 x Amrap 6’
rest 2’
2 Burpees hand release
2 Pull-ups
2 Wallball
Add 2 Reps of every movement each round
Restart every amrap from “2”

SABATO

Warm-up
3 Rounds of
10 Scapular push-up
12 Alt. Arm reaches in plank position
10 Plate GTOH

Pull Strength
5 Rounds of:
10 DBs bent over Row
30” rest
5 Banded Front Lever
60” rest

Workout
14-10-8
TTB
DB Snatch @22.5/15
Push-ups

Categorie: WOD

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