WOD 02-07 OTTOBRE 2023

WOD DA LUNEDI 2 A SABATO 7  OTTOBRE 2023

LUNEDI 02/10 P/M

WEIGHTLIFTING: FRONT SQUAT
EMOM2’X UNTILL FAIL
START @60% 4 REP ADD 5%EVERY ROUND

WOD

RUNNING CLOCK 20’
From 0’ to 5’
Max mt dx Farmer carry when you drop 4 burpees over carry and change side
From 5’to 15’amrap
50dx+50mt sx Farmer carry and 400/350 mt row
From 15’to 20’amrap
10mt dx+10mt sx +100mt run.   W30KG  M50

MARTEDI 03/10  W-GW

WEIGHTLIFTING: SPLIT JERK DAL RACK

Find a heavy triple set of the day
Then complex from rack emom2 x 5 set
1 push jerk
2 split jerk

WOD

4 Rounds For Time
10 Box jump
15 Hang Power Snatch 40/30
20 Sumo Deadlift High Pull 40/30
25 AB-Mat Sit-ups

MERCOLEDI 04/09 -S/MGW

TABATA : HOLLOW  HOLD
BACK EXTENSION HOLD
REVERSE TABATA:  BAR HOLLOW HOLD
TABATA: PLATE BACK EXTENSION
KIPPING WITH FOAM ROLL BETWEEN FEET

SKILLS: BG :PULLUP
SC:  CTB-MU

WOD  AMRAP 16’

BUY IN 3’ MAX REP SAND BAG CLEAN
THEN 10’CINDY
CASH OUT 3’ MAX REP SAND BAG SQUAT

GIOVEDI 05/10 P-G

POERLIFTING:
Every 2’30’’ x  4 Superset
5 hip thrust RPE 9 + 12 kb kong row

Every 2’30’’ x  4 Superset
10 db kneeling curl + 10 2kb kneeling press

WOD 5 RFT

15MT Bear crowl
12 TTb
9 Bok jump 70/60
6 Strict hspu

VENERDI 06/09 W-WM

WEIGHTLIFTING: start with a empty barbell and add weight every round every1’30’’

POWER SNATCH
10-9-8-7-6-5-4-3-2-1RM of the day

WOD

For Time
21-18-15-12-9
KB A Swing 32/24
Wall ball

SABATO 07/09

Team Wod