WOD 30 Ottobre 4 novembre 2023

WOD DA LUNEDI 30 ottobre a Sabato 4 novembre 2023

LUNEDI 30/10 S-GM

 

CORE WORK: 3 round rest 1’

                           30’’Plank

30” Side plank dx

30’’ Side plank sx

15’’ hollow hold

 

 

 

SKILLS:  Butterfly 15’

 

WOD:     AMRAP 20’

Buy in 800mt medball run

Then

5 Burpees over medball

10 Medball situp

15 Wall ball

200 Mt Row

 

 

 

MARTEDI 31/10  P-WMG

 

POWERLIFTING:       BACK SQUAT

Find 2 rm of the day

Then deload of 10%

EMOM 1’30’’ 2 rep  X 6 round

 

WOD:

FOR TIME 20-18-16-14-12-10-8-6         @40/30

Barbell front lunges alt

Push press

Every drop perform 15 DU or 30 SU

 

 

MERCOLEDI 1/11

 

TUTTI I SANTI

 

GIOVEDI 02/11 W-WM

 

WEIGHTLIFTING:  Snatch hi pull 3×3 rpe9

Then

@ 70% 0f your power snatch

2 round of 6 power snatch t&g rest 2’

@75%

2 round of 5 power snatch t&g rest 2’

@ 80%

2 round of max snatch any style t&g rest 2’

 

WOD: For Time

1 Rope climbe
15 Deadlift #102/75
15 Box jump
15 Pullup

 

3 Rope climbe
10 Deadlift #102/75
20 Box jump
10 ctb

 

                       5 Rope climbe
5 Deadlift #102/75
25 Box jump
5 Mu

 

 

 

 

 

VENERDI 03/11 S-GWM

 

SKILLS: RING/HORN DIP (KIPPING)

 

STRENGHT CONDITIONING:

TRISET: Weighted Pull ups 5 rep +

Weighted Dip 5 rep +

Ring row feet on box 8 rep 2” hold up

Rest 2’ x 4

 

WOD:  4 RFT

3 Wall Walk

6 SDHP

9 A.SWING

12 mt Front rack kb carry  @32/24

 

 

SABATO 4

 

FACE2FACE CHALLENGE