Settimana 12-17 dicembre 2022

Lunedì 12 dicembre 2022

STRENGTH – SIXPACK

AMRAP 8’
Max L-Sit Hold
10 Weighted Sit Up

WOD – AMRAP 12’

5 Strict Pull Up
9 Push Presses
25 Double Unders

Martedì 13 dicembre 2022

SKILL – HANDSTAND TRIPOD

EMOM 10’
I 40’’ Shoulder Taps
II 5-4-3-3-3 Deadlifts

WOD – “20.3”

FOR TIME
21 Deadlifts @100/70
21 Handstand Push Ups
15 Deadlifts
15 Handstand Push Ups
9 Deadlifts
9 Handstand Push Ups
21 Deadlifts
15 m Handstand Walk
15 Deadlifts
15 m Handstand Walk
9 Deadlifts
15 m Handstand Walk

Mercoledì 14 dicembre 2022

WOD – 5 ROUNDS

500/400 m Row
21 Power Cleans
15 Knees To Elbows

Giovedì 15 dicembre 2022

STRENGTH – EMOM 12’

I Tempo Shoulder Press 30X1
II Tempo Ring Row 30X1

WOD – FOR TIME

21-18-15-12-9
DB Thrusters
Pull Ups

Venerdì 16 dicembre 2022

WOD – AMRAP 22’

22 Box Jumps
22 Wall Ball Shots
22 Push Ups
22 Hang Clean And Jerks

Sabato 17 dicembre 2022

WOD – 2 ROUNDS

60 Sit Ups
50 Push Jerks
40 Toes To Bar
30 Kipping Pull Ups
20 Handstand Push Ups
10 Bar Muscle Ups

EXTRACREDIT

ENDURANCE

Assault Bike
3 ROUNDS
5x
30’’ On 30’’ Off
Rest 3’ Between Rounds

SIXPACK

50-40-30-20-10
Sit Ups
Plank Hold

4x 20+20 One Arm Farmer Carry

HULK BULK

DB Incline Bench Press
5×5

Barbell Curl
15-12-10-10

BADASS

HIP THRUST
6-6-6-6
10’’ Pause Last Rep

DB Romanian Deadlifts
10-10-10

VEGA

Snatch Balance
1-1-1

EMOM 10’
1 Snatch @87,5%

3 ROUNDS FOR TIME
4 Deadlifts 160/120
3 Strict Deficit Handstand Push Ups
2 Squat Cleans 100/70
1 Strict Ring Muscle Up