Settimana 24-29 aprile 2023

Lunedì 24 aprile 2023

STREGTH – 5-7 ROUNDS

1 Front Squat
3 Back Squats

WOD – AMRAP 5’

10-20-30-… Push Ups
3-6-9-… Front Squat @50% Complex

Martedì 25 aprile 2023

CHIUSI

Mercoledì 26 aprile 2023

WOD – FOR TIME

500/400 m Row
15 Pull Ups
12 Ring Dips
9 Box Jumps
30/21 Cal Bike
15 Pull Ups
12 Ring Dips
9 Box Jumps
400 m Run
15 Pull Ups
12 Ring Dips
9 Box Jumps

Giovedì 27 aprile 2023

WOD –  5 x AMRAP 2’

1 Deadlift
Max Cal Row
Rest 2’

SKILL

20 Skin The Cat

Venerdì 28 aprile 2023

WOD – COUPLE WOD

AMRAP 20’
50 Synchro DoubleUnders
1 DB Devil Presses
2 DB Devil Presses
3 DB Devil Presses
2 DB Devil Presses
1 DB Devil Presses

Sabato 29 aprile 2023

WOD – 5 ROUNDS

15 Hang Squat Cleans
10 Push Presses
40 m Farmer Carry

EXTRACREDIT

ENDURANCE

Day 1
FOR TIME
1600 m Run
5x
20 Wall Ball Shots
20 Sit Ups
1600 m Run

Day 2
5 km Row
300 Double Unders
3,5 km Run

SIXPACK

AMRAP 10’
6 Weighted Hanging Leg Raises
12 V-Ups
30’’ Superman Holds

HULK BULK

Bent Over Row
5-5-5-5

10 ROUNDS
5 Banded Push Ups
10 Push Ups
T.C. 15’

BADASS

4 SETS
6 Hip Thrusts
+ 12’’ Top Hold
+ 6 Hip Thrusts

DB Walking Lunges
20-20-20

VEGA

FOR TIME
21-18-15
Power Snatches 50/35
m Handstand Walk
REST 4’

15-12-9
Overhead Squats 60/40
Handstand Push Ups
REST 4’

9-6-3
Squat Snatches 70/45
Ring Muscle Ups