Settimana 07 – 12 novembre 2022

Lunedì 07 novembre 2022

WOD – 10 ROUNDS

3 Bar Muscle Ups
3 Thrusters
27 Double Unders

Martedì 08 novembre 2022

STRENGTH – EMOM 12’

I Tempo Front Squat (51X1)
II Max Handstand Push Up Unbroken
III 30’’ Plank Hold

WOD – AMRAP 8’

8 Right DB Hang Snatches
8 Alternate DB Overhead Lunges
8 Left DB Hang Snatches
8 Alternate DB Overhead Lunges
Max Hanging L-Sit Unbroken

Mercoledì  09 novembre 2022

WOD – FOR TIME

500/400 m Row
30 Toes To Bar
15 Clean And Jerks
500/400 m Row
20 Toes To Bar
10 Clean And Jerks
500/400 m Row
10 Toes To Bar
5 Clean And Jerks

Giovedì 10 novembre 2022

WOD – 5 ROUNDS

AMRAP 3’
3 Burpee Pull Ups
6 Box Jump Overs
9 Wall Ball Shots
Rest 1’

Venerdì 11 novembre 2022

SKILL – HANDSTAND HOLD

WOD – FOR TIME

21-15-9-9-15-21
DB Push Presses
Burpees

Sabato 12 novembre 2022

WOD – 5 ROUNDS

400 m Run
15 Barbell Squats
5-4-3-2-1
Rope Climbs

EXTRACREDIT

ENDURANCE

Day 1
Every 2’30’’ For 12 Sets (30’)
6 Burpee Over Rower
15/12 Cal Row
10/8 Cal SkiErg

Day 2
FOR TIME
1600 m Run
30 Thruster 20/15
10 GHD Sit Ups
800 m Run
30 Thrusters 20/15
20 GHD Sit Ups
400 m Run
30 Thrusters 20/15
30 GHD Sit Ups

SIXPACK

4 ROUNDS
20+20 m One Arm Farmer Carry 32/24
30”+30” Lateral Plank Hold
40+40 Lateral Crunches
Rest 2’

HULK BULK

30° Incline Bench Press
8-8-8-8

One Arm DB Row
7-7-7-7

3 Sets
20 DB Bicep Curls
25 Skull Crushers

BADASS

Back Squat No Lockout
10-10-10

3 Supersets
8 Romanian Deadlift
10+10 Bulgarian Split Squats

VEGA

EMOM 18’
I 2 Snatch @80%+
II 20 Handstand Shoulder Taps
III 1-2 Rope Climb Legless

FOR TIME
21-15-9-9-15-21
Jerks 60/40
Burpees

GHD Hip Extension
3×20