Settimana 17 – 22 agosto 2020

Lunedì 17 agosto 2020

STRENGTH AT HOME – 3 ROUNDS

8 Pike Push Up
10 m Bear Crawl
8 Pike Push Ups

WOD AT HOME – FOR TIME

50-30-20
Push Ups
Weighted Sit Ups

Martedì 18 agosto 2020

WOD – 6 ROUNDS FOR TIME

400 m Row
10 Hang Power Clean
8 Front Squat
6 Push Press
4 Burpees Over

Mercoledì 19 agosto 2020

WOD – AMRAP 20′

4 Pull Ups
4 Handstand Push Ups
8 American Swings

Giovedì 20 agosto 2020

STRENGTH – BACK RACK LUNGES

12-12-12-12

WOD – FOR TIME

30 Push Jerks
60 Air Squats
30 Back Squats

HULK BULK

4x
20 Barbell Curls
25 Tricep Extensions

Venerdì 21 agosto 2020

STRENGTH – DEADLIFT

10-7-5-5-5

WOD – 4 ROUNDS FOR TIME

15 Deadlifts
20 Push Ups
30 Double Unders

Sabato 22 agosto 2020

WOD – AMRAP 12′

4 Thrusters
6 Toes To Bar
8 Push Ups

EXTRA CREDIT

ENDURANCE

Test:
10000 m Rowing

BE BETTER

5 Rounds:
15 Ring Row
12+12 Bulgarian Split Squat
15 Cal SkiErg

BADASS

1+1/4 Back Squat
6-6-6-6-6

5 Rounds:
12 Hip Extension
30” Hip Extension Hold

SIX PACK

EMOM 20′
I 25” Hollow Hold
II 20 Crunches
III 4 Evil Wheels