WOD 18-23 SETTEMBRE 2023

WOD DA LUNEDI 18 A SABATO 23 SETTEMBRE 2023

LUNEDI 18.09  P/GW

POWERLIFTING:
• Bench Press | Work @RPE7 ON 3’  5 set x 7 rep set and go

WOD: EMOM 16′
Even: 3 rope climb
Odd : 12 DB reverse lounges #15/22.5ʼ

MARTEDI 19.09  W/M

TABATA :
DB split Jerk one arm round alt

WEIGHTLIFING
• Split jerk from rack | search 5Rm of the day
then
• EMOM2’x5round 5 split jerk @ 80%of 5Rm

WOD: 8 RFT  “S.GENNA’ AIUTEM TU!” :
• 8 Devil press  1db 22,5 kg
• 400 mt row

MERCOLEDI 20.09  S/MGW

 

SKILLS 15′:
• DU/ SU

WOD: EMOM 30′ for Reps in 45”
• Min. 1 – Calorie ASS. BIKE
• Min. 2 – Kettlebell A.swings #24/16 kg
• Min. 3 – Burpees Over The Row
• Min. 4 – KB Sumo deadlift high pull
• Min. 5 – AbMat sit up.

GIOVEDI 21.09  W/WM

WEIGHTLIFTING:
• Deficit Deadlift Snatch 4×3 RPE 8 rest 1’30
Then
• Deficit Deadlift Snatch hi pull 3×3 RPE 8 rest 1’30
Then
• 4 Round Complex in 2’30 of:  2 HPS + 1 HSS + 1 Squat Snatch @70% of HPS

WOD: 5RFT
• 5 Push Jerk (from the floor) #55/35
• 50 Double Unders

VENERDI 22.09 P/G

 

POWERLIFTING:
• Front Squat 5×4 @75% rest 2′

 WOD (For time)

1 TTB – 10 Push ups HR.   (RX FEET ON BOX)
2 TTB – 9 Push ups HR
3 TTB – 8 Push up HR
4 TTB –  7 Push up HR
5 TTB – 6 Push up HR
6 TTB – 5 Push up HR
7 TTB – 4 Push up HR
8 TTB – 3 Push up HR
9 TTB – 2 Push up HR
10 TTB 1 P/up  HR

SABATO 23.09

TEAM WOD