LUNEDI – ED
W|U
Amrap 5’
7+7 ScorpionKick
7 Banded Swing
7+7 Single Leg HipTrust
Then
5’ Pose Running
TEST
4’ @ME
Rest 2’
4’ @ME
SPORT
5 round fight gone bad
1′ max deadlift
1′ max burpees
1′ max push press
1′ rest
C|O
5’ Breath Session
MARTEDI – HD DL
W|U
6x 40”on | 20” off
Alt BTW
• Kang squat
• PrisionerStepUps
• DoubleKb Press
STR – 10’ to Find 2 RMDL
Then – 5% 2×2
SPORT
AMRAP 18’
10mt See-sow Press
10 American Swing
10mt OneArm Oh W.Lounges
10/5 Strict PullUps
C|O
B&A
MERCOLEDI – GYM
W|U
4RNFT
5 False GripRing Row
10” (5+) Stop in Top&Bottom Ring
15mt WalkingLounges
20” Hollow
W|O
10’ Ring Muscle Ups Transition
(Per i piu esperti 3’ Warmup ed Emom 7’ 2/3 EveryMinute)
SPORT
15 – 12 – 9 – 6 – 3
Ring Dips
Front Squat
C|O
4’ Amrap Burpees
GIOVEDI – TEAM WOD
W|U
15 – 12 -9 -6 -3
Mb Clean
Oh Mb SitUps
W|O : TGU
EMOM 8’ – 2/1 TGU
SPORT
FOR TIME
6 Rope Climb (IGOUGO)
12 Syncro OHS
4 RopeClimb
8 Syncro OHS
2Rope Climb
4 Syncro OHS
C|O
800mt Jog
VENERDI – HD B.SQUAT
W|U
Amrap 7’
15mt Quad Walk
10 + 10 DeadBug
15mt Duck Walk
STR – 10’ to Find 2RM B.SQUAT
Then – 5% 2×2
SPORT
4RFT
3 Bar MuscleUps
5 Burpees Touch
7 Thruster
C|O
40” On / 20” Off Plank
SABATO
W/up
1200run
Wod
60 dl
50 wallball
40 gtoh
30 Pullup
20 hspu
10 burpee
Cout
B+a