WOD 09-14 OTTOBRE 2023

WOD DA LUNEDI 9 A SABATO 14  OTTOBRE 2023

LUNEDI 09/10 P/M

 

WEIGHTLIFTING: BACK SQUAT every 2′.30”

5 @80%
3 @82%
2 @84%
5 @82%
3 @84%
2 @86%

 

 

WOD 

500/400m row
10 db snatch allt (25/20)
10 lateral burpees over db
400mt run

MARTEDI 10/10  W-GW

Skill

Hand stand walk (15′)

WOD

amrap 12′

5 deadlift (100/55)

10 hspu strict

(add 10kg on barbell every 3′)

MERCOLEDI 11/10  W-WG

Clean & Jerk work

For 3 round every 3′

3 hang p.c&j any style (75-77-80%)

For 3 round every 3′

1 segment c&j (2″knee)

1 power c&j

1 squat c&j

(82-84-86%)

WOD

Amrap 9′

Devil press dbx1 (25/20kg) 4-6-8-10-12…

TTB 4-6-8-10-12…

GIOVEDI 12/10  S-MGW

Skill

Double under (15′)

WOD

5 round for time

15 burpee box jump over

3 rope climb leg less

20 wall ball

cap. time 25′

VENERDI 13/10  P-WM

FBB

4 round

5 strict pull up (weighted)

+

10 barbell z-press RPE 7 (rir3)

rest 90″

WOD

for time

15 cal. ass bike

9 power snatch (60/35Kg)

18 cal. ass bike

6 snatch any style (70/40Kg)

21 cal. ass bike

3 squat snatch (80/45Kg)

cap. time 10′

SABATO 14/10  W-G

Team wod