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