LUNEDÌ
19.1
MARTEDÌ
WUP
3 Sets
20”on : 10”off
- Scapular Pullups
- Ring Rows
- Hollow Body
_Work on: Kipping Pullups (max 30’)
WOUT
FOR TIME:
Cash-in:
1200 m Run
+
3 Rounds of:
20 Pullups
10 Push Jerk
COUT
Armless prayer 1’
Banded Lat Stretch 1’+1’
MERCOLEDÌ
WUP
3 Sets of:
10 PVC Cuban Rotation
5+5 KB bottom up Squat
10 PVC Arch Lifts
work on: Hang Power Snatch – BB Cycling
EMOM 7’
4 Hang Power Snatch
WOD
AMRAP 7’
6 Hang Power Snatch
12 Box Jumps
21 DU
COUT
Core Conditioning:
3×5 Parallette complex.
1 Push up
1 Shot
1 Dip
1 Shot
GIOVEDÌ
WUP
2 Sets of:
- While partner A complete 20 m Duck Walk, B perform Plank Hold and change
- While partner A complete 20 m Inchwarm, B perform Air Squat and change
WOD
In team 2x complete
150 Thrusters for Time
@35/25
-every break, partners change and before re-start do 5 burpees
COUT
12-12-10-10
Pendley Row
VENERDì
19.2