Lunedì 02 ottobre 2023
WOD – 5 ROUNDS
15 Push Jerks
12 Chest To Bar Pull Ups
9 Sumo Deadlift High Pulls
Martedì 03 ottobre 2023
SKILL – E2MO2M x 10’
3 Deadlifts
3 Jump Overs
WOD – 3 ROUNDS
In 3’
50 Double Unders
30/15 Push Ups
3 Deadlifts
Mercoledì 04 ottobre 2023
SKILL – ROPE CLIMB
E2MO2M X 4 ROUNDS
1 Power Clean
1 Front Squat
1 Jerk
1 Rope Climb
WOD – AMRAP 8’
1-2-3-4-…
Macho Man Complexes
1-1-1-1…
Rope Climbs
Giovedì 05 ottobre 2023
WOD – FOR TIME
FOR TIME
5 Rounds “Cindy”*
1000/800 m Row
FOR TIME
5 Rounds “Cindy”
800 m Run
AMRAP 5’
Max Rounds “Cindy”
*1 Round “Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
Venerdì 06 ottobre 2023
SKILL – HANDSTAND
Practice
WOD – AMRAP 10’
10 Handstand Push Ups// 30’’ Handstand Hold
25 Sit Ups
10 Dips
25 Double Unders
Sabato 07 ottobre 2023
WOD – PARTNER WOD
20 ROUNDS (10 Each)
5 Power Cleans
10 Wall Ball Shots
5 Burpee Overs
EXTRACREDIT
ENDURANCE
E3MO3M x 10 Rounds
250 m Row
SIXPACK
AMRAP 12’
20 Sit Ups
12 Lateral Slam Ball Shots
3x
Max Hanging L-Sit Hold
Rest 1’30”
HULK BULK
Bench Press
8-8-8-8
Ez Bar Curl
10-10-10
Pushdown
25-25
BADASS
Back Squat
8-5-7-4-6-3
AMRAP 12’
10 DB Lateral Lunges
15 Sit Ups
VEGA
5 SETS
5 Back Sots Presses
Overhead Squats
3-3-3
FOR QUALITY
5-4-3-2-1
Strict Muscle Ups
20-15-10-5
Back Extensions