Settimana 12 – 17 ottobre 2020

Lunedì 12 ottobre 2020

WOD – IN 16’

50 KB/DB Push Presses
10 Burpees
40 KB/DB Thrusters
20 Burpees
30 KB/DB Front Squats
30 Burpees
Max Cal Row

Martedì 13 ottobre 2020

SKILL – HANDSTAND PUSH UP

Practice

WOD – FOR TIME

50 Box Jumps
40 One Leg Squats
30 Toes To Bar
20 Handstand Push Ups
10 Pull Ups

Mercoledì 14 ottobre 2020

STRENGTH – COMPLEX

1 Hang Power Clean
1 Clean
1 Front Squat
1 Push Press

WOD – 3 ROUNDS OF

In 3’
3x 20 Double Unders
7 Burpees Over
AMRAP Clusters
Rest 2’

Giovedì 15 ottobre 2020

STRENGTH – DEADLIFT

8-8-8-8

WOD – FOR TIME

30 DB Snatches
60 Sit Ups
20 DB Snatches
40 V-Ups
10 DB Snatches
20 Strict Knees To Elbows

Venerdì 16 ottobre 2020

WOD – FOR TIME IN TEAM OF 3

100 Front Squats
100 Burpees
100 Pull Ups
100 Thrusters
100 Push Ups
100 American Swings

Sabato 17 ottobre 2020

WOD – AMRAP 15’

4 Bar Muscle Ups
6 Turkish Get Ups
8 Deficit Push Ups

EXTRA CREDIT

ENDURANCE

For Time
300 Cal Row
E2MO2M 3 Lifts @50%

BE BETTER

4 x 800 m Run
Rest 3’

5 Rounds
10 DB Z-Press
15 GHD Sit Ups
20 DB Step Up

HULK BULK

Chin Ups
5×5

4 Superset
8 DB Pullover
5 Bent Over Row

3×10 DB Alternate Bicep Curl Alternate

BADASS

Romanian Deadlift
8-8-8-8

Bulgarian Split Squat
5-5-5-5
With 4’’ Pause in bottom position

SIX PACK

L-Sit
5x Max Hold

5 Rounds
50 Crunches
50 m DKB Front Rack Carry