LUN – HD –
WUP
alt. EMOM 9’
40” hollowbody
5 wall squat tempo @4321
10 wrist pushup
STRENGHT
F.squat
5×5 climbing
WOD
AMRAP 9’
12 pushup
6 strict pullup
COUT
7’ handstand practice
MAR
WUP
3 rfq
30 alt. SU
10 downward to upward dog
WOD
5 RFT
30 DU
10 DB snatch
5 BP
COUT
3 RFQ
10 hollow-rock
10 V-ups
10 tock-up
10 hollow hold
MER – GYM –
WUP
3rfq
3 würstel (10”arch+10”hbp)
10 banded pulldown
skill
TTB : work on technique and test max UB
then
EMOM 7’
30/50% @max UB
WOD
ladder 1-10
boxjump
a.swing
COUT
800 mt easy run
GIO – ED –
WUP
amrap 8′
20 mt bear crawl
20 mt crab walk
10 mt seal walk
RUN for meters
10 x 30″ rest 1’30”
WOD
100 airsquat
every 1’30” 20 DU
COUT
3′ breath
VEN – HD W-
WUP
3RFQ
10 2kb p.press
10 mt 2KB oh carry
10 plank elbow to hand
10 2KB oh carry
strength
p.press
5×5 @climbing
WOD
4 RFT CT 15’
20 p.press @30/20
20 alt. FR step lounges
20 situp
COUT
1’ armless prayer
1’+1’ banded lat stretch
SAB – TEAM –
WUP
amrap 7′
9 plate GTOH
7 plate good morning
5 squat jumps
WOD
AMRAP
10 RFT
(IGOUGO sul round)
12 DL
9 HPC
6 Thruster
COUT
b+a