WOD 25-30 SETTEMBRE 2023

WOD DA LUNEDI 25 A SABATO 30 SETTEMBRE 2023

SKILLS:
• hsp, hspu, hsw 15’

WOD: FOR TIME
• Ttb 9-15-21-15-9
• Cal row 18-30-42-30-18
CAP TIME 15′

MARTEDI 26.09 P/WMG

POWERLIFTING:
Strict press 5X3′ – 3-45”rest – 2 (70%)

WOD: 6 ROUND
• 20 Wall ball
• 50 du
• 2 Rope climb
CAP TIME 18′

WEIGHTLIFTING
Clean&Jerk complex 6X3′:
• 1 hang power clean (2”knee)
• 1 c&j
• 1 squat c&J
(round 1.2.3 70% – round 4.5.6 75%)

WOD: AMRAP 10′
•Lounges kbx2 (24/16)
10-12-14…
• Hspu
10-12-14…

GIOVEDI 28.09 S/M

SKILLS:
• Rope Climb

WOD: 3 ROUND
• 50/40 cal Ass. Bike
• 20 DB Hang Power Snatch
• 20 Burpee Lateral over db
• 400mt Run

CAP TIME 30′

POWERLIFTING:
• Deadlift Find 3rm in 15’ (no tng no dng)

WOD (For time)
• Snatch 9-6-3 (60-70-80/35-40-45)
• Pistol squat alt. 20-20-20

CAP TIME 9′

SABATO 30.09 W/MGW

TEAM WOD