LUNEDÌ
WUP
GAMES
FARMER & LUMBERJACKS
WOD
RE-OPEN
“12.1”
Complete as many reps as possibile in 7’ of burpees
*The Athlete will move from flat on the ground to touching an object with both hands that is 6 noches avive their max reach
COUT
MIDLINE
3 GIANT SET:
-5/10 strict TTB
-15” Chin over Pullup hold
-30” Hollow Hold
-45” OHS bottom hold
MARTEDÌ
WUP
3 Rounds of
15” Rest facing wrist stretch palms down
10+10 T-Spine rotation in quadruped
10+10 One leg glute bridge
WOD
Power Clean
Every 90” x 5 sets
8 PC t&go
COUT
Amrap 10’
5 Power Clean t&go @80/60
10 TTB
MERCOLEDÌ
WUP
Alt. Emom 8’
Odd: 8 Plate deficit Push-Ups
Even: 15”/20” Plate L-Sit
SKILL
Ring Dips (15” work)
WOD
For Time
50 DU
10 Ring Dips
10 Pullups
40 DU
10 Ring Dips
10 Pullups
30 DU
10 Ring Dips
10 Pullups
20 DU
10 Ring Dips
10 Pullups
10 DU
10 Ring Dips
10 Pullups
COUT
Pectoral&Lat stretch
GIOVEDÌ
WUP
3 Rounds of:
50 SU
10 Air Squat
5 Ring Dip
WOD
3 Rounds of:
7 Strict Pullups
14 Back Squat From the ground @50/35
200 m run
COUT
12-10-10-8
Z-Press
VENERDì
WUP
3 Rounds of:
10 good morning
10 cuban rotation
10 Down & up
WOD
6 rounds (A/B/C-A/B/C)
2’ on – 2’ off
A.
12 Power Snatches @35/25
12 Lateral Burpees
+
Max Reps SDLHP
B.
12 Lateral Burpees
12 SDLHP
+
Max Reps Power Snatches
C.
12 SDLHP
12 Power Snatches
+
Max Reps Lateral Burpees
COUT
Deload & Cool Down
SABATO
WUP
Amrap 6’
200 m run
9 KB DL
7 Push Press @ebb
5 Jump Squat
WOD
Amrap 30’
400 m run
20 Swings @24/16
15 Box Jump
20 Thrusters @ebb
COUT
B&A
SKILL CLASS
MAR: C&J
GIO: RMU