I WOD di Crossfit Sant Elena
LUNEDÌ
WUP
3 Rounds
10 PVC pass throught in Squat position
10 Alt. Cossack squat with 3” pause in bottom
10 broad jump
WOD
15’ to find 3 RM Squat Snatch
COUT
Amrap 8’
8 OHS @50/35
8 Pullups
MARTEDÌ
WUP
3 Rounds
10 Walk out (Inchworm) pushup
12 Alt. Step Up
20” Plate Tip-toe touch @AFAP
WOD
TEAM OF 2 (A+B)
For Time
A. 120 Box Jump || B. Dual KB OH Hold
A. 120 Front squat @43/30 || B. Plank Hold
A. 120 Dual KB Clean || B. Bar Hang Hold
COUT
B&A
MERCOLEDÌ
WUP
3 Rounds
7 Down & Up
20+20 m KB bottom up Carry
7 KB Jefferson curl
WOD
FRANKHIIT
12 Round
20” on : 30” off
Alternate between
A. DB burpees
B. Banded Skip
COUT
Emom 8’
Odd: 3 Turkish Sit-up each arm
Even: 7 Strict Ring Dip
GIOVEDÌ
WUP
3 Rounds
2+2 Rope Body Row
100 m run
8 Press btn @ebb
WOD
10 Rounds
5 Strict HSPU
200 m run
Every 2 Rounds: 1 Rope Climb Legless // 2 regular
COUT
Tabata alt.
Hollow body // Arch
VENERDì
WUP
1200 m easy run
WOD
2 round
2’ Single unders
30 MB Bear Hug step up
2’ Single unders
40 MB Russian twist
2’ Single unders
50 Wallball Push press
COUT
Deload and stretch
SABATO
WUP
3 Rounds
8+8 one arm KB Deadlift
10 Cuban press
30” weighted plank
WOD
Ladder 10-1
DBs squat clean
Ring rows
COUT
6×3 Belly to bar