Lunedì 29 maggio 2023
WOD – MEMORIAL DAY “MURPH”
FOR TIME
1600 m Run
100 Pull Ups
200 Push Ups
300 Air Squats
1600 m Run
Martedì 30 maggio 2023
STRENGTH – PUSH PRESS
7-7-7
WOD – 4 ROUNDS
1’ Rowing
1’ DB Curl And Press
1’ Box Jumps/Step Ups
1’ DB Renegade Rows
1’ Rest
Mercoledì 31 maggio 2023
SKILL – TURKISH GET UP
WOD – 3 ROUNDS
30 DB Snatches
30 Med Ball V-Ups
STRENGTH – 3 ROUNDS FOR QUALITY
40 m Farmer Carry
1’ Plank Hold
Giovedì 01 giugno 2023
WOD – 5 ROUNDS
AMRAP 3’
3 Power Cleans
3 Thrusters
3 Burpee Overs
Rest 1’30”
Venerdì 02 giugno 2023
REST DAY
Sabato 03 giugno 2023
WOD – FOR TIME
In 10’
2000/1600 m Row
In 10’
5 ROUNDS
15 Wall Ball Shots
10 Toes To Bar
In 5’
30 Ground To Overheads
EXTRACREDIT
ENDURANCE
Day 1
“KELLY”
5 ROUNDS
400 m Run
30 Box Jumps 60/50
30 Wall Ball 9/6
Day 2
8 ROUNDS
2’ On 2’ Off
Max Effort Assault Bike
SIXPACK
5 ROUNDS
15 GHD Sit Ups
30”+30” Lateral Plank Hold
3x Max Parallette L-Sit Hold
HULK BULK
Bench Press
3×5
5×3
3 Sets
15 Skull Crushers
3 Sets
10 EZ Bar Curls
BADASS
Back Squat
3 RM
4 SETS
5+5 DB Reverse Lunges
VEGA
STRENGTH – SNATCH
EMOM 12’
1 Rep @80+%
WOD – EMOM 20’
I 9 Toes To Bar + Max Handstand Push Ups
II 18/14 Cal Row