DAL 5 AL 9 SETTEMBRE 2023

WOD DA LUNEDI 5 A SABATO 9 SETTEMBRE 2023

LUNEDI 04/09 W-M

WEIGHTLIFTING:
Squat clean

• Work @60% of 1RM Every 1’30’’ until fail
• 4 Squat clean T&G add 1 rep every round and stop when you fail
Last round after fail perform max rep drop and go in 1’30’’

WOD:
2 Round of 7’AMRAP with 3’ rest
• 30/24 cal row
• 20 Single DB step up over  25/17,5
• 10 burpees otb

 

MARTEDI 05/09  P-GW

POWERLIFTING:
Sumo Deadlift

• Work @RPE7  ON 3’  5 set x 7 rep set and go

WOD – For time CAP 15’
• 18 Ttb
• 15 Push jerk 40/30
• 12 Pull up
• 9 Push press
—>>>—
• 6 Ctb
• 3 Strict Press
• 15 Push jerk
• 12 Pull up
• 9 Push press
—>>>—
• 6 Ctb
• 3 Strict Press
• 12 Pull up
• 9 Push press
• 6 Ctb
—>>>—
• 3 Strict ress
• 9 P.press
• 6 Ctb
—>>>—
3 Strict Press
6 Ctb
3 Strict Press

MERCOLEDI 06/09 S-MGW

 

SKILLS:

•Beginner HSPU 20’
• • Advance perform max effort of hspu in 1’ then EMOM2’ X 6 Round with same rep

 

WOD

3 ROUNDS FOR TIME
500 Mt run
40 DB Snatch alt #22,5/17,5
30 HR Push Ups
20(10+10) Single Arm DB Thrusters
10 Box Jump Over #75/60
Rest 2’  minutes Between sets

GIOVEDI 07/09 W-WM

 

WEIGHTLIFTING:
Power Snatch
Start @60% of 1RM Every 2’ until fail
4 Power snatch T&G add 2,5% every round and stop when you fail
*Last round after fail perform max rep drop and go in 1’30’’

WOD
6 rounds for time 15’ CAP
9 hang power cleans 60/40
50 Double Unders

 

VENERDI 08/09 P-G

TABATA1: Skyskater
TABATA2: V-up / Back extension
TABATA3: Plank / supinated shoulder intra-extra rotation

POWERLIFTING:
Back squat 5×5 @70% rest 2’

 WOD

AMRAP 14:
4 Wall Walk
8 Dip  box/horn/ring
12 Alt Pistols

SABATO 09/09

Team Wod

 

 

 

 

 

 

 

 

 

 

 

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