LUNEDÌ
WUP
3 Rounds
10 Banded Pull down
10 Ring row
WOD
Every 2’30” for 4/5 sets
7 controlled BB roll out
7 DBs bent over row
7 Strict Pull-ups
COUT
Death by HSPU
Start with 3 and add 1 repetition every minute
MARTEDÌ
WUP
In team of 2:
3 Rounds
20 PVC Hang Muscle snatch + OHS IGOUGO (10 each partner)
50 single unders (together)
40 m (20+20) weighted quadruped crawl
WOD
Team wod
10-1 Hang Squat Snatch @50/35
30 DU
*Switch after full round completed by each partner
COUT
B&A
MERCOLEDÌ
🎅🏻 MERRY CHRISTMAS 🎄
GIOVEDÌ
☠️MORTAL METCON☠️
VENERDì
WUP
3 Rounds
5+5 one Leg KB deadlift
10 m walking Lunges
20” Skip
WOD
5 Rounds
60” on : 60” off
(Re-start the round where you left it on the previous interval)
8 Burpees
6 DBs step Lunges
-Rest 2’
5 Rounds
60” on : 60” off
(Re-start the round where you left it on the previous interval)
6 BJO
8 Kb SDLHP @32/24
COUT
B&A
SABATO
WUP
Amrap 7’
3 ring row
5 Push Ups
10 Air squat
WOD
Strict Press
7-5-3-7-5-3
COUT
For Time
50 Stoh @43/30
Every break 8 C2b//8 Pullups