Lunedì 19 ottobre 2020
WOD – FOR TIME
100 Double Unders
80 Med Ball Sit Ups
60 Front Rack Lunges
40 Hang Power Cleans
20 Shoulder To Overhead
40 Pull Ups
60 Burpees
80 Med Ball Sit Ups
100 Double Unders
Martedì 20 ottobre 2020
WOD – 8 ROUNDS
45’’ On 45’’ Off
5 Deadlifts
10/6 Push Ups
AMRAP Wall Ball
Mercoledì 21 ottobre 2020
STRENGTH – EMOM 12’
I 8 Shoulder Press
II 8 Strict Pull Ups
WOD – FOR TIME
42-30-18
American Swings
21-15-9
Toes To Bar
Giovedì 22 ottobre 2020
WOD – 3 ROUNDS
Amrap 5’
3 Overhead Squats/ 6 Front Squats/ 9 Air Squats
6 Box Jumps Over
12 Sit Ups
Rest 3’
Venerdì 23 ottobre 2020
WOD – 3 ROUNDS
4 Squat Cleans
24 Push Ups
3 Thrusters
12 Pull Ups
2 Clusters
3 Wall Climbs
Rest 3’
Sabato 24 ottobre 2020
WOD – FOR TIME
40-30-20
Burpees
30-20-10
Knees To Elbow
20-10-5
Hang Power Snatches
EXTRA CREDIT
ENDURANCE
100/80 Cal Bike
30’’ Handstand Hold
100/80 Cal Row
30’’ Hanging L-Sit
200 Double Unders
10 m Handstand Walk
BE BETTER
5 Rounds
12 DKB Thrusters
12 Ring Row
6x 200 m SkiErg
1’ Rest
HULK BULK
Bench Press
6×6@70%
4 Rounds
12 EZ Skull Crushers
12 DB Hammer Curls
BADASS
Back Squat 1+1/2
5-5-5-5-5
3 Rounds
15 Back Squat UB
60’’ Hip Bridge Hold
SIX PACK
4 ROUNDS
15 GHD Sit Ups
20 Cal SkiErg
2’ Rest