Lunedì 22 luglio 2024
STRENGTH
EMOM 4’
I 3 Deadlifts
II 30” Handstand Hold
EMOM 4’
I 2 Deadlifts
II 10” Handstand Hold + 5” Negative HSPU
EMOM 4’
I 1 Deadlift
II 3 Strict Handstand Push Ups
WOD – NOT FOR TIME or AMRAP 15’
2-4-6-8-10-…
Deadstop Deadlift @70%
Strict Handstand Push Ups//Handstand Hold
200 m Run
Martedì 23 luglio 2024
SKILL – ROWING
WOD – FOR TIME
1000/800 m Row
10 DB Devil Presses
500/400 m Row
10 DB Devil Presses
250/200 m Row
10 DB Devil Presses
Mercoledì 24 luglio 2024
SKILL – COMPLEX
EMOM 10’
1 Clean + 1 Hang Clean + 2 Push Presses
WOD – FOR TIME
3 ROUNDS
30 Wall Ball Shots
10 Hang Power Cleans
3 ROUNDS
30 Med Ball Sit Ups
10 Push Presses
Giovedì 25 luglio 2024
FOR TIME
400 m Run
15 Back Squats
400 m Run
12 Back Squats
400 m Run
9 Back Squats
Venerdì 26 luglio 2024
STRENGTH – 3 ROUNDS
5 Push Presses
100 m Jog
Max Reps Strict Pull Ups
Rest 2’
WOD – FOR TIME
10-9-8-7-6-5-4-3-2-1
Push Presses
Toes To Bar
Burpees
Sabato 27 luglio 2024
WOD – “MORRISON”
50-40-30-20-10
Wall Ball Shots
Box Jumps
KB Swings
EXTRACREDIT
ENDURANCE CLASS – COUPLE WOD
FOR TIME
600 m Run Together
50 Burpees
50 Front Squats 30/20
50 Cal Bike
600 m Run Together
50 Burpees
50 Push Presses
50 Cal Bike
600 m Run Together
50 Burpees
50 Shoulder To Overheads
50 Cal Bike
HULK BULK
Bench Press
20’ To Find 5 RM
4 ROUNDS
10+10 One Arm DB Row
12 Bench Presses @50%5RM
15 GHD Sit Ups
VEGA
Split Jerk
3-2-2-1-1-1
“MARY”
AMRAP 20’
5 Handstand Push Ups
10 Pistols
15 Pull Ups