WOD 11-16 SETTEMBRE 2023

WOD DA LUNEDI 11 A SABATO 16 SETTEMBRE 2023

LUNEDI 11.09  P/MG

WEIGHTLIFTING:
Front Squat  5X5 70% every 3′

WOD: 3RFT
• 4/3 Rope climb
• 20 A.swing 20/16 kg
• 1k Row
Cap. time 20ʼ

MARTEDI 12.09  S/W

MID LINE
3 round
• 45” L sit – 60” rest
• 6+6 Turkish sit up – 30” rest
• 3+3 KB Windmill

SKILLS
• Hsp, Hspu, Hsw

WOD
• 30 C&J 60/43k (every drop 30du)
Cap. time 9ʼ

MERCOLEDI 13.09  W/GM

 

WEIGHTLIFTING:
• Balance snatch 5×3 80% every 3ʼ

WOD
Amrap 15ʼ
• 400 Run
• 15 Ttb
• 15 Box Jump over

GIOVEDI 14.09  P/WMG

WEIGHTLIFTING:
• Strict press find 3rm in 7ʼ rest 5ʼ
• 5 round x4 rep 60% every 3ʼ

WOD
21-15-9
• Deadlift
• Burpees over barbell face
• Hspu
Cap. time 10ʼ

VENERDI 15.09 S/GW

SKILLS:
• Kipping pull up
• Pull up butterfly

 WOD (For time)

• 10 Pistol alt.
• 15 P.snatch 40/25
• 10 Pistol alt.
• 12 P.snatch 50/30
• 10 Pistol alt.
• 9 S. snatch 60/35
• 10 Pistol
• 6 s. Snatch 65/37
• 10 Pistol
• 3 Ohs 70/40

SABATO 16.09

TEAM WOD