Settimana 21 – 26 settembre 2020

Lunedì 21 settembre 2020

WOD – “THE CHIEF 2.0”

5 Rounds
AMRAP 3′
6 Power Cleans
9 Push Ups
12 Air Squat
1′ Rest

Martedì 22 settembre 2020

STRENGTH – THRUSTER

5-3-3-3

WOD – AMRAP 12′

20/10 Strict Pull Ups
9 Thrusters

Mercoledì 23 settembre 2020

WOD – 5 ROUNDS

1′ Double Unders
1′ Hang Snatches
1′ Burpees
1′ Push Presses
1′ Cal Bike/Row
1′ Rest

Giovedì 24 settembre 2020

STRENGTH – SIX PACK

3 ROUNDS E3MO3M
10 Strict Toes To Bar
20” Hollow Hold
25 V-Ups

WOD – FOR TIME

15-15-10-10-10
Box Jumps 75/60
25-25-15-15-15
KB Swings 32/24

Venerdì 25 settembre 2020

WOD – AMRAP 14′

22 Deadlifts
22 Wall Ball Shots
22 Burpees
22 Push Ups

Sabato 26 settembre 2020

SKILL – HANDSTAND PUSH UP

Practice

WOD – FOR TIME

15-15-15
Hang Squat Cleans 50/35
15-12-9
Handstand Push Up

MARATHON

IN TEAM OF 4
42,195 m ROW
Tutto il devoluto andrà in beneficenza.
Vi aspettiamo numerosi!

EXTRA CREDIT

SIX PACK

3X15 GHD Sit Up

3×10 Get Up Sit Up

4×15 Seated Med Ball Throws

Crusch 100 Reps

ENDURANCE

500-1000-2000-1000-500 m Row
20-30-40-30-20
Cal Bike

HULK BULK

Bent Over Row
5×8

2 Superset
12 Banded Straight Arm Pulldown
12 DB Alternate Curl

BADASS

Romanian Deadlift
5×10

Amrap 10′
12 Russian Swings
8+8 Bulgarian Spli Squat

BE BETTER

6x 200 m SkiErg
90” Rest

3 ROUNDS
25 Back Squats 50/35
15 Alternate V-Ups
10 Push Ups