11. Gen
Lunedì 13 gennaio 2020
SKILL – HANDSTAND
Practice
WOD – AMRAP 15′
3 Rounds:
15 Deadlifts 60/40
10 Toes To Bar
3 Rounds:
10 Push Jerks 60/40
15 Burpees Over
Martedì 14 gennaio 2020
STRENGTH – THRUSTER
1 RM
WOD – 3 ROUNDS
In 3’
25/20 Cal Row
Max Reps Thruster 70/45
Rest 3’
Mercoledì 15 gennaio 2020
STRENGTH – STRICT DIP
3x Max Reps
WOD – AMRAP 20′
5 Muscle Ups
10 Deficit Push Ups
20 m Walking Lunges
Giovedì 16 gennaio 2020
WOD – FOR TIME
50-40-30-20-10
Wall Ball Shots
Sit Ups
American Swings 24/16
Venerdì 17 gennaio 2020
WOD – AMRAP 16′
1 Legless Rope Climb
2 Rope Climbs
4 Deficit HSPU
8 Snatches 40/30
16 Overhead Lunges
Sabato 18 gennaio 2020
STRENGTH – PAUSE FRONT SQUAT
3-3-3-3-3
WOD – 3 ROUNDS
20 Front Squats 50%BW
100 Double Unders