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