WOD 23-29 OTTOBRE 2023
WOD DA LUNEDI 23 A SABATO 28 OTTOBRE 2023
LUNEDI 23/10 W-MGW
WEIGHTLIFTING
- Balance snatch
- 4 round x3 (80%) every 2’
WOD_MGW
4 round
- 400 run
- 20 pull up
- 15 american swing (32/24)
MARTEDI 24/10 S-WM
SKILL
Double under (15′)
WOD_WM
- Cal. row 21 – 15 – 12 – 9
- Stoh 21 – 15 – 12 – 9
(m. 40/50/60/70 – w. 30/35/40/45)
MERCOLEDI 25/10 P-G
POWERLIFTING
Deadlift
3 – 2 – 1 – 3 – 2 (every 2’30”)
(80-85-90-85-90%)
WOD_G
Amrap 15′
- 2 rope climb leg less
- 8 pistol alt.
- 10 strict hspu
GIOVEDI 26/10 W-MW
WEIGHTLIFTING
Jerk from rack
- 6 round every 2′
- 2 power jerk + 1 split jerk (80% rir 2)
WOD_MW
3 round
- 20/16 cal. ass bike
- 20 db. snatch alt (25/20)
- 20 burpee over db.
cap. time 13′
VENERDI 27/10 S-GWM
SKILL
Hspu or Hsw (15′)
WOD_GWM
6 round
- 10 ttb
- 10 power snatch (42/27)
- 50 double under
cap. time 16′
SABATO 28/10 P-MG
POWERLIFTING
Bench press
3-2-1-3-2 (every 2′)
(80-85-90-85-90%)
TEAM WOD_MG
Amrap 20′
- 200+200 run (i go you go)
- 20 push up bro
- 40 box jump (i go you go)