WOD of the week

LUNEDI
Back Squat
Heavy Set of 3

“Dumbledore”
For Time:
60/45 Cal row
30 Single Arm Dumbbell Hang Clean and Jerk
30 Single Dumbbell Goblet Squats
30 Single Arm Dumbbell Hang Clean and Jerk
60/45 Cal row

Kilos: 22.5/15

AFTER PARTY in OPEN BOX
Overhead Squat Complex
3 Sets:
1 Pausing Overhead Squat (3 Seconds in Bottom)
2 Overhead Squats

Set 1: 62% of 1RM Overhead Squat
Set 2: 66% of 1RM Overhead Squat
Set 3: 70% of 1RM Overhead Squat

MARTEDI

“Tri Sprint Intervals”
5 Rounds:
AMRAP 4:
30/20 Calorie Row
20/14 Calorie Assault Bike
AMRAP 10 Meter Shuttles

Rest 4 Minutes Between Rounds

AFTER PARTY in. OPEN BOX
Gymnastics Skills
On the 2:30 x 4 Rounds:
40 Double Unders
15 GHD Sit-ups
Max Distance Handstand Walk in Time Remaining

MERCOLEDI

“Opening Day”
21-15-9:
Wallballs
Pull-up
Thrusters
Box Jumps )
Kettlebell Swings (

Kilos:
Medicine Ball: 9/6
Barbell: 43/29
Kettlebell: 22.5/15

AFTER PARTY in OPEN BOX
Push Press
10RM

GIOVEDI
“Ab-sured”
E3MO3M
On the 3:00 x 6 Rounds:
24 AbMat Sit-ups
16/12 Calorie Row
6 Barbell Strict Presses

Build in Strict Press Weight

VENERDI

“Crash Test”
For Time:
1,500 Meter Row
30 Deadlifts
45 Lateral Barbell Burpees

Kilos: 110/75

AFTER PARTY in OPEN BOX
Front Squats
On the 0:. 1 Front Squat @ 84% of 1RM Front Squat
On the 1: 1 Front Squat @ 87% of 1RM Front Squat
On the 2: 1 Front Squat @ 90% of 1RM Front Squat

On the 3: 1 Front Squat @ 87% of 1RM Front Squat
On the 4: 1 Front Squat @ 90% of 1RM Front Squat
On the 5: 1 Front Squat @ 93% of 1RM Front Squat

On the 6: 1 Front Squat @ 90% of 1RM Front Squat
On the 7: 1 Front Squat @ 93% of 1RM Front Squat
On the 8: 1 Front Squat @ 96% of 1RM Front Squat

Following Final Set, Until the 15 Minute Mark:

Build to a Heavy Single for the Day

SABATO

“Group Hug”

Teams of 3

AMRAP 30:

5 Toes to Bar

7/5 Calorie Assault Bike

5 Hang Power Snatches

Weight Increases Every 6 Rounds

Kilos

Weight 1: 34/25

Weight 2: 43/29

Weight 3: 52/38

Weight 4: 61/43

Weight 5: 70/48

AFTER PARTY in OPEN BOX

Gymnastics Conditioning
Ascending Ladder for 7 Minutes:
3 Strict Handstand Push-ups
15 Abmat Sit-ups
6 Strict Handstand Push-ups
15 Abmat Sit-ups
9 Strict Handstand Push-ups
15 Abmat Sit-ups
12 Strict Handstand Push-ups
15 Abmat Sit-ups
….
Increase by (3) Reps Until Finish

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