Settimana 17 – 20 agosto 2022

Mercoledì 17 agosto 2022

STRENGTH – BADASS

4 ROUNDS
5 Back Squat
10 KB Deadlifts
10 KB Lunges

WOD – 5 ROUNDS

30/24 Cal Row
30 Russian Swings
30/15 Push Ups

Giovedì 18 agosto 2022

SKILL – EMOM 10’

I 3 Deadlifts
II 30’’ Handstand Practice

WOD – 4 ROUNDS

AMRAP 2’
1-2-3-4-5
Deadlifts 100/70
Burpee Overs
Max Handstand Push Ups
Rest 2’

Venerdì 19 agosto 2022

STRENGTH – E3MO3M x15’

10 Push Presses
Max Reps Weighted Strict Pull Ups

WOD – FOR TIME

800 m Run
16 Shoulder To Overheads
80 Air Squats
400 m Run
12 Shoulder To Overheads
60 Air Squats
200 m Run
8 Shoulder To Overheads
40 Air Squats

Sabato 20 agosto 2022

WOD – AMRAP 9’

8 Clean And Jerks
12 Toes To Bar
Rest 5’
AMRAP 9’
20/15 Cal Bike
8 Thrusters

EXTRACREDIT

ENDURANCE

3 Sets
2000 m Row
Rest 3’

SIXPACK

3 Sets
25 GHD Sit Ups
1’ L-Sit Hold

HULK BULK

Bench Press
5×5@75%

Skull Crushers
10×10
Rest 1’ Between Sets

BADASS

Back Squat No Lockout
5×8

Bulgarian Split Squat
3×5

VEGA

Snatch Complex
1 Hang Power Snatch
1 Hang Squat Snatch
2 Overhead Squats

5 ROUNDS
3 Power Snatches 70/45
2 Legless Rope Climbs