Settimana 15-20 maggio 2023

Lunedì 15 maggio 2023

WOD – FOR TIME

3 ROUNDS
12 Push Presses
12 Toes To Bar
12 Burpees
3 ROUNDS
9 Push Presses
9 Toes To Bar
9 Burpees

Martedì 16 maggio 2023

STRENGTH – COMPLEX

1 Snatch
1 Overhead Squat
1 Hang Snatch

WOD – 5 ROUNDS

10-8-6-4-2 Snatches
3 Wall Walks

Mercoledì 17 maggio 2023

WOD – “ANGIE”

FOR TIME
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

STRENGTH – HULK BULK

3x
20 Banded Pushdown
20 BB Bicep Curl

Giovedì 18 maggio 2023

STRENGTH – DEADLIFT

3 RM

WOD – EMOM 8’

3 Deadlifts 75%3RM
3 Box Jumps
Rest 2’
EMOM 6’
5 Deadlifts 65%3RM

Venerdì 19 maggio 2023

WOD – AMRAP 20’

200 m Run
40 Double Unders
10 Chest To Bar Pull Ups
10 Burpees

Sabato 20 maggio 2023

WOD – 8 ROUNDS

7 Knees To Elbows
7 DB Thrusters L
7 DB Thrusters R
6 DB OH Lunges L
6 DB OH Lunges R
3 Wall Walks

EXTRACREDIT

ENDURANCE

Day 1
FOR TIME
2 Miles Bike

10x
5 DB Thrusters 1×22,5/15
3 DB Devil Presses

2 Miles Bike

Day 2
5 Km Run
E4MO4M
15 Burpees

SIXPACK

5 ROUNDS
12 GHD Sit Ups
30” L-Sit Hold

HULK BULK

Incline Bench Press 30°
8-8-8-8

4 Sets
15 DB Hammer Curls
15 Pushdowns

BADASS

Hip Thrust
6-6-6-10

4 Sets
6+6 Bulgarian Split Squats

3 Sets
10 Sumo Goblet Squats

VEGA

HANDSTAND WALK
10’ Practice

3 ROUNDS FOR TIME
20/16 Cal Bike
10 DB Snatch 30/20
3 Rope Climbs