WOD 16-21 OTTOBRE 2023

LUNEDI 16/10 W-MW

WEIGHTLIFTING:
Push Press from rack 6×6 @70% + 30’’ lateral raises (2×2,5kg) REST 2’
THEN WITH SAME LOAD
EMOM1’X UNTILL FAIL 2 hang power clean and jerk add 5% every round

WOD: AMRAP 14’
6 double kb lounges
8 double kb deadlift
10 mt double kb carry.24/20

MARTEDI 17/10 P-MGW

POWERLIFTING: EMOM 2’X8 ROUND
ODD:7 BACK SQUAT @65%
EVEN: 4 FRONT SQUAT

 WOD: 3 Rounds For Time
400mt Run
30 Power Snatch #35/25
12 Pull Ups

MERCOLEDI 18/10 W-G

WEIGHTLIFTING: : Every 2:00 x 3 sets:
5 Hang Muscle Snatches
Build to a heavy set of 5 reps.

Every 2:00 x 3 sets:
3 Hang Power Snatches

Build to a heavy set of 3 reps.

Every 2:00 x 3 sets:
3 Hang squat Snatches

Build to a heavy set of 3 reps.

Every 2:00 x 3 sets:
1 Hang Power Snatches

Build 1rm.

WOD: EMOM 16:
6 TTB
9 Push-ups
12 Air Squats

GIOVEDI 19/10 S-GW

SKILLS : 20’ BAR MU -RING MU

 WOD: 5 Rounds For Time cap 25’

5 Wall walk
10 Burpees Box Get Over Wall 120/100
20 Sumo Deadlift High Pull 30/25
30 AB-Mat Sit-ups

VENERDI 20/10 W-GWM

WEIGHTLIFTING: : Every 2:00 x 3 sets:
5 Clean pull
Build to a heavy set of 5 reps.

Every 2:00 x 3 sets:
3 Hang Power clean
Build to a heavy set of 3 reps.

Every 2:00 x 3 sets:
3 Hang squatclean
Build to a heavy set of 3 reps.

Every 2:00 x 3 sets:
1 Hang Squat clean
Build 1rM.

WOD: For Time:
20 hspu
40 alt db snatch 25/20
60/45 Row Cals
80 Wall Ball #9/6
1000 Mt run

SABATO 21/10

TEAM WOD