Lunedì 21 marzo 2022
WOD – FOR TIME
100 Double Unders
50 Back Squats 50/35
40 American Swings
30 Pull Ups
20 Push Jerks
10 Wall Climbs/20 HSPU
20 Push Jerks
30 Pull Ups
40 American Swings
50 Back Squats
100 Double Unders
Martedì 22 marzo 2022
WOD – ENDURANCE
10 ROUNDS
300/250 m Row
10 Burpee Overs
8 Thrusters 40/30
Mercoledì 23 marzo 2022
SKILL – COMPLEX
Power Cleans + Front Squat
WOD – 4 ROUNDS
400 m Run
10 Ground To Overheads 60/40
10 Box Jumps 75/60
1-2-3-4 Rope Climb
Giovedì 24 marzo 2022
STRENGTH – PUSH PRESS
6-6-6-6
WOD – AMRAP 12’
1 Bar Muscle Up
1 Push Press
10 Wall Ball Shots
2 Bar Muscle Ups
2 Push Presses
10 Wall Ball Shots
3 Bar Muscle Ups
3 Push Presses
10 Wall Ball Shots
…
Venerdì 25 marzo 2022
WOD – FOR TIME
30-20-10
Cal Row
KB/DB Deadlifts
-200 m Farmer Carry
30-20-10
Cal Row
KB/DB Push Ups
-200 m Farmer Carry
30-20-10
Cal Row
Russian Swings
Sabato 26 marzo 2022
STRENGTH – HULK BULK
20 DB Floor Press
8 Supine Ring Row
WOD – E4MO4M X 4 ROUNDS
21 Toes To Bar
15 KB American Swings 32/24
9 Handstand Push Ups
EXTRA CREDIT
ENDURANCE
3x
800 m Row
25 Push Ups
400 m SkiErg
25 Sit Ups
SIXPACK
4x
20 V-Ups
30’’ Hollow Hold
Rest 30’’
Max Banded Sit Ups In 1’
Rest 2’
HULK BULK
Bent Over Row
6-6-6-6
4x
8 DB Lateral Raises
8 DB Rear Delt Flyes
3x 20 DB Shrugs
BADASS
Back Squat No Lockout
4×8
DB Walking Lunges
3×20
VEGA
EMOM 7’
7 Chest To BarPull Ups + 7 Power Cleans 60/40
EMOM 7’
7 m Handstand Walk + 7 Hang Power Snatches 40/30