Settimana 07 – 12 marzo 2022

Lunedì 07 marzo 2022

STRENGTH – DEADLIFT

10-10-10

WOD – 3 ROUNDS

10 Deadlifts
20 Pull Ups
50 Double Under

Martedì 08 marzo 2022

WOD – ENDURANCE FOR TIME

50 Shoulder To Overheads
3000/2400 m Row
100 Burpees Box Jumps
Partition Any Way

Mercoledì 09 marzo 2022

STRENGTH – EMOM 12’

I 2 Hang Power Snatches
II 30’’ Handstand

WOD – AMRAP 2’-2’-2’-3’

8 Power Snatches
10 Toes To Bar
Max Barbell Squats
Rest 1’

Giovedì 10 marzo 2022

STRENGTH – SIXPACK

5 ROUNDS FOR QUALITY
Max L-Sit
50 m Farmer Carry Unbroken

WOD – AMRAP 9’

15 KB Swings
12 Ring Dips
15 Sit Ups
12 KB Step Overs

Venerdì 11 marzo 2022

WOD – EMOM 20’

I 5 Pull Ups
10 Push Ups
15 Air Squats
II 3 Power Cleans
3 Front Squats
3 Push Presses

Sabato 12 marzo 2022

WOD – 22.3

EXTRA CREDIT

ENDURANCE

DAY 1
3×1000 m Row
Rest 4’

SIXPACK

AMRAP 12’
20’’ Hollow Hold
20’’ Hollow Rocks
5 V-Ups
10 Tuck Crunches

3×10 Med Ball GHD Sit Ups

HULK BULK

Bench Press 5×6@75%

3x
12 DB Seated Presses

3x
15 DB Lateral Raises

BADASS

Back Squat 4×6@75%

Deadlift 4×5@77%

DB Lateral Lunges
3×10

VEGA

E2MO2M x 5 Rounds
250 m Row
Max Handstand Walk

3 ROUNDS
20 Pull Ups
20 Thrusters 30/20
Each Set Unbroken