Lunedì 30 ottobre 2023
WOD – FOR TIME
Team of 2
2000/1800/1600 m Row
50 DKB Box Step Overs
120 Wall Ball Shots
50 DB/KB Burpee Step Overs
2000/1800/1600 m Row
Martedì 31 ottobre 2023
WOD – “The Ghost”
6 ROUNDS
1’ Rowing
1’ Burpees
1’ Double Unders
1’ Rest
Mercoledì 01 novembre 2023
Ognissanti – Rest Day
Giovedì 02 novembre 2023
STRENGTH – EVERY 1’30” FOR 12’
1 Power Clean
1 Thruster
WOD – FOR TIME
6-9-12-9-6
Thrusters
Burpee Overs
Venerdì 03 novembre 2023
SIXPACK – 3 ROUNDS
30” Hollow Hold
30” Plate OH Sit Ups
30” Rest
WOD – AMRAP 15’
200/150 m Row
30/20 Handstand Shoulder Taps/ 15 m Handstand Walk
5 L-Pull Ups
Sabato 04 novembre 2023
WOD – 5 ROUNDS
20 Shoulder To Overheads
20 Back Rack Lunges
200 m Run
EXTRACREDIT
ENDURANCE
Day 1
4 ROUNDS
5’ Row
Rest 2’
Day 2
6 ROUNDS
35 Double Unders
20 DB Snatches 20/15
15/12 Cal SkiErg
SIXPACK
3 ROUNDS
15” L-Sit Hold
16 Toes To Bar
15” L-Sit Hold
Rest 1’30”
HULK BULK
10-10-10
Bench Press @55%
15-15-15
Strict Pull Ups
30-20-10
Push Ups
Hammer Curls
25-25
BADASS
Back Squat
5-5-5-5
Bulgarian Split Squats
10-8-6
AMRAP 6’
8 Air Squats
16 Hip Bridges
VEGA
Split Jerk
3@75%, 3@80%, 1@85%,
1@90%, 1@95% 1@…
3 ROUNDS
16 Front Rack Reverse Lunges 70/45
1-2-3 Pegboard Ascents