Lunedì 20 febbraio 2023
WOD – FOR TIME
3 ROUNDS
15 Deadlifts
15 Pull Ups
Rest 2’
3 ROUNDS
9 Deadlifts
9 Chest To Bar Pull Ups
Martedì 21 febbraio 2023
STRENGTH – BACK SQUAT
5-3-5-3-5-3
WOD – AMRAP 7’
7 Ring Dips
7 Sumo Deadlift High Pulls
Mercoledì 22 febbraio 2023
WOD – “THE GHOST”
6 ROUNDS
1’ Rowing
1’ Burpees
1’ Double Unders
1’ Rest
Giovedì 23 febbraio 2023
WOD – FOR TIME
10-9-8-7-6-5-4-3-2-1
Push Presses
Toes To Bar
Venerdì 24 febbraio 2023
WOD – EMOM 31’
I Strict Pull Ups
II V-Ups
III Rowing
IV Rest
V Bent Over Row
VI Sit Ups
VII Wall Ball Shots
VIII Rest
Sabato 25 febbraio 2023
WOD – OPEN 23.2A
5 Burpee Pull-Ups
10 Shuttle Runs
+ 5 Burpee Pull-Ups After Each Round
WOD – OPEN 23.2B
1 Rep Max Thruster
EXTRACREDIT
ENDURANCE
Day 1
2 Km Run
Rest 5’
2 Km Run
Day 2
100 Double Unders
80 Cal Bike
60 Wall Ball Shots
40 Burpee Overs
20 Thrusters 60/40
SIXPACK
GHD Sit Ups
4×15
4 Rounds
30’’ Hollow Hold
10 Med Ball V-Ups
Rest 1’30’’
HULK BULK
Bench Press
5-5-5-5-5
Close Grip Incline Bench Press 30°
12-12-12
Pushdowns
18-18-18
DB Lateral Raises
20-20-20
BADASS
Romanian Deadlift
10-10-10
One Leg Romanian Deadlift
8-8-8-8
3 ROUNDS
15 Air Squats
20 DB Walking Lunges
15 Air Squats
20 KB Russian Swings
VEGA
7 ROUNDS
7 Hang Clean And Jerks 70/45
7 Strict Handstand PushUps
7 Squat Snatches 70/45
7 Strict Chest To Bar Pull
Ups