LUN ED
WUP
800 run
WOD
0-28’
1’ – 200 run
2’ – 15/12 swing
3’ – 15/12 boxjump
4’ – rest
COUT
12 x 10” ON 10” OFF
Hollowbody position
MART WL
WUP
4 round
10 mt bear crawl
10 mt quadruped crawl
10 mt crab walk
active rest btw the exercises
WORK ON
Clean+Jerk
-then-
7 set x 90”
3 P.clean+jerk t+g
WOD
GRACE
FOR TIME 30 Clean+jerk @60/43
ct.5’
COUT
shoulder deload
MERC TEAM
WUP
3 round
10 banded pulldown
5 bp step
10 kb DL
WOD
igougo
FOR TIME
80 DL @70/50
40 BP
20 BMU
40 BP
80 DL @70/50
c.t. 17’
COUT
B+A
GIO
WUP
10’ work on DU
WOD
Amrap 8’
C/in 800 mt. run
LADDER +2
Power Snatch @60/43
OHS
-then-
FOR TIME 400mt run
COUT
3 set
12 zotman curl
r1’
12 standing french press
r1’
VEN GYM
WUP
Emom 12’
ODD – 7/5 australian pullup
EVEN – 7/5 box dip
WOD
FOR TIME
300 DU
75 wallball
30 TTB
COUT
12 x 10”ON 10”OFF
Elbow Plank
SAB HD
WUP
3 round
5+5 pollo press
10 plate good morning (plate on back)
10 plate glute bridge 2”top
WOD
BACK SQUAT
5×5
@3321
COUT
STRICT CINDY
5 round
5 strict pulp
10 pushup
15 airsquat
SWIM
W/UP
8 vasche anystyle
4 vasche stile / dorso
5 vasche stile : breath 1/3 – 1/4 – 1/5
WOD
AMRAP 5’
25mt stile + ladder +2 MU
COUT
4 vasche rana