Settimana 01-06 novembre 2021

Lunedì 01 novembre 2021

Hero Surprise

Martedì 02 novembre 2021

STRENGTH – FRONT SQUAT

5×5

WOD – 3 ROUNDS

20 Toes To Bar
25 Wall Ball Shots
50 Double Unders

Mercoledì 03 novembre 2021

WOD – AMRAP 20’

5 Strict Pull Ups
10 Hang Power Snatches
15 Burpees Over

Giovedì 04 novembre 2021

WOD – IN 22’

3 ROUNDS
21/15 Cal Row
15 Deadlifts 100/70
12 Strict Handstand Push Ups
9 Box Jumps
THEN DEADLIFTS
Find 3 Heavy Reps

Venerdì 05 novembre 2021

WOD – AMRAP

AMRAP 8’ ”DT”
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rest 4’
AMRAP 8’ ”CINDY”
5 Pull Ups
10 Push Ups
15 Air Squats

Sabato 06 novembre 2021

WOD – 5 ROUNDS

AMRAP 4’
400/350 m Row
21 Swings
Max Handstand Walk
Rest 4’

EXTRA CREDIT

ENDURANCE

AMRAP 10’
1600 m Run
Max Cal Bike
Rest 4’
AMRAP 8’
1200 m Run
Max Cal Bike
Rest 3’
AMRAP 6’
800 m Run
Max Cal Bike
Rest 2’
AMRAP 4’
400 m Run
Max Cal Bike

SIXPACK

5×15 GHD Sit Ups

5×10 Evil Wheel

5×8 Strict Toes To Bar

3×25 Sit Ups
15 Med Ball Tuck Crunches

HULK BULK

3×10 Close Grip Bench Press

3×4 Weighted Strict Pull Ups

3x 15 Barbell Curls
25 Pushdowns

BADASS

8×5 @65% Back Squat

4×12 Romanian Deadlift

3×20 DB Walking Lunges

VEGA

Clean And Jerks
3@70%
3@75%
3@80%
3×1@85%

FOR TIME
10-8-6-4-2
Clean And Jerks 60-70%
Bar Muscle Ups