Lunedì 13 maggio 2024
WOD – “BULGER”
10 ROUNDS
150 m Run
7 Chest To Bar Pull Ups
7 Front Squats @60/40
7 Handstand Push Ups
Martedì 14 maggio 2024
STRENGTH – JERK
3*-3*-3-3-3
WOD – EMOM 10’
I 1/5 Strict Pull Ups
8/15 Push Ups
II 15/12 Cal Row
Mercoledì 15 maggio 2024
WOD – FOR TIME
1 ROUND
800 m Run/Row
40 Lunges
30 Sit Ups
30 Russian Swings
2 ROUNDS
400 m Run/Row
30 Lunges
20 Sit Ups
20 Russian Swings
3 ROUNDS
200 m Run/Row
20 Lunges
10 Sit Ups
10 Russian Swings
Giovedì 16 maggio 2024
WOD – FOR TIME
9-7-5
Deadlifts
Hang Power Cleans
Front Squats @85/55
SKILL – “SHOULDER THERAPY”
3 SETS
10 Bent Over Row
20” Dead Hang Hold
Venerdì 17 maggio 2024
STRENGTH – 3 SETS
100 m Farmer Carry
1’ KB Front Rack Hold
Rest 1’30”
WOD – AMRAP 18’
15 Wall Ball Shots
12 Hand Release Push Ups
9 Knees To Elbows
Sabato 18 maggio 2024
WOD – FOR TIME
20 Burpees
100 Double Unders
20 DB Snatches R
20 DB Snatches L
500/400 m Row
50 DB Overhead Lunges
500/400 m Row
20 DB Snatches R
20 DB Snatches L
100 Double Unders
20 Burpees
1×22,5/15
EXTRACREDIT
ENDURANCE CLASS
FOR TIME
4000/3500 m Row
E3MO3M
10 Clean And Jerks @40/30
10 Toes To Bar
SIXPACK
3 SETS
20” Ring Plank Hold Left Arm
20” Ring Plank Hold Right Arm
20” L-Sit Hold
10 Strict Toes To Bar
HULK BULK
DB Bench Press
10-10-10
DB Skull Crushers
10-10-10
Barbell Bicep Curl
25-25
BADASS
Back Squat
6-4-4-4
Single Leg Romanian
Deadlift
8-8-8
VEGA
Skill
10’ Handstand Obstacle
Course
FOR TIME
120/100 Cal Row
30 Clean And Jerks @70/45