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