27. Gen
Lunedì 27 gennaio 2020
STRENGHT – COMPLEX
1 Squat Clean
1 Pause Front Squat 2”
1 Jerk
WOD – FOR TIME
30-20-10
Ground To Overhead 40/30
Knees To Elbows
Martedì 28 gennaio 2020
WOD – 2 ROUNDS FOR TIME
100 Double Unders
50 Sit Ups
40 Deadlift 60/40
30 Burpees
Mercoledì 29 gennaio 2020
WOD – AMRAP 18′
4-8-12-16 Pull Ups
4-8-12-16 Ring Dips
10-20-30-40 m Walking Lunges
Giovedì 30 gennaio 2020
STRENGTH – PUSH PRESS
5-5-5-5-5
WOD – FOR TIME
5/4 Rope Climbs
30’’ Handstand Hold
9 Thrusters 50/35
4/3 Rope Climbs
30’’ Handstand Hold
15 Thrusters 50/35
3/2 Rope Climbs
30’’ Handstand Hold
21 Thrusters 50/35
Venerdì 31 gennaio 2020
WOD – AMRAP 6’
20/16 Cal Bike
16 Burpees
Rest 4’
WOD – AMRAP 6’
25/20 Cal Row
15 Push Ups
Rest 4’
WOD – AMRAP 6’
15 Wall Ball
10 x 10m Sprint
Sabato 01 febbraio 2020
WOD – FOR TIME
21 Push Presses
30 Box Jumps
21 Overhead Squat
15 Push Presses
30 Box Jumps
15 Overhead Squats
9 Push Presses
30 Box Jumps
9 Overhead Squats
Rx 60/40