Lunedì 11 ottobre 2021
WOD – COUPLE WOD
10 ROUNDS
I GO YOU GO
15 DB Burpees
9 Pull Ups
3 Thrusters
1 ROUND
60 Deadlifts
60 Burpees Over
40 Deadlifts
40 Burpees Over
400 m Run Together
Martedì 12 ottobre 2021
SKILL – HANDSTAND SKILLS
4 Set
20’’ Hollow Hold
1 Wall Climb
20’’ Handstand Hold
WOD – 3 ROUNDS
12 Box Jumps
9 Push Presses
7 Box Jumps
9 Ring Dip
Mercoledì 13 ottobre 2021
STRENGTH – EMOM 12’
I 8 Back Rack Lunges
II 12 Med Ball
Alternate V-Ups
WOD – AMRAP 4’
20 Wall Ball
10 Toes To Bar
Rest 2’
AMRAP 4’
16 Wall Ball
8 Pull Ups
REST 2’
AMRAP 4’
12 Wall Ball
6 Chest To Bar Pull Ups Or 3 Muscle Ups
Giovedì 14 ottobre 2021
STRENGTH – HANG POWER CLEAN
7-7-7-5-5-5-3-3-3
WOD – FOR TIME
30-20-10
Hang Power Cleans
L-Sit
Back Lunges
Venerdì 15 ottobre 2021
WOD – 5 ROUNDS
400 m Run
30 Plate Sit Ups
10 Handstand Push Ups
Sabato 16 ottobre 2021
WOD – 4 ROUNDS
15/12 Cal Row
12 Knees To Elbows
9 Clean And Jerks
EXTRA CREDIT
ENDURANCE
DAY 1
IN 25’ 5 ROUNDS
50’’ Row 10’’ Rest
40’’ Row 20’’ Rest
30’’ Row 30’’ Rest
20’’ Row 40’’ Rest
10’’ Row 50’’ Rest
DAY 2
FOR TIME
150 Cal Bike
E4MO4M
40 m Farmer Carry
2×32/24
6 Push Ups
SIXPACK
SIXPACK
50-40-30-20-10
Tuck Crunches
Leg Raises
5’ Plank Hold
Every Break 10 Cal SkiErg
HULK BULK
Bench Press
5×8@70%
Barbell Bicep Curls
15-15-15-15
DB Shrugs
20-20-20-20
BADASS
4 SUPERSET
12 DB Walking Lunges
12 DB Romanian Deadlifts
Rest 2’
30-20-10
KB Russian Swing
Jumping Squat
Every Round Unbroken
VEGA
Split Jerk From Rack 1 RM
FOR TIME
500 m SkiErg
21 Overhead Squats
500 m SkiErg
15 Overhead Squats
500 m SkiErg
9 Overhead Squats 50/35