LUN HD
wup
3x
5+5 foot raises in frog position
10 rev. snow angels
10 back rack KB squat
wod
Front squat
5×5 @3321
R1’30”
Then
3×5 @same weight
cout
TEST
max UB strict pullup
(Troviamo eventualmente l’assetto per lavorare almeno tra le 5 e le 10 rep se assistiti da elastici)
+ uprigh row 3×8+8
MART ED
wup
3 round
10 plate calf
10+10 1 leg skip
10 Airsquat
wod
Run for meters
5x 4’on 2’off
cout
Amrap 3’
5 R swing
5 BP over the KB
(Focus on speed)
MERC
wup
3x
10+10 circonduzioni in quadruped position
20 mountain climber
10+10 clamshell
wod
DIANE
21 15 9
DL @100/70
HSPU
ct.8’
cout
Deload lowback
3x
3’ mezieres
1’ wallsquat
GIO
wup
2 round
7 down & up
7 RR
14 step lunges
wod
For time
60 alt. FR lunges
40 pullup
30 p. Snatch
20 pushup
Ct. 16’
cout
B+a
VEN
wup
2x
10 spiderman and reach 5+5
5+5 quadruped on elbow behind the back t-spine rotation
bb primer
2x
3front squat @1321
3 drop clean from 3ext 2” bottom
3 HHS CL
3 HS CL
3 S CL
wod
15’ to find
2 SQ CL heavy
cout
In a 6’ Window
Every 2’
200 mt run
15 PP @43/30