WOD OF THE WEEK 03.08.20 / 07.08.20

LUNEDÌ 03 AGOSTO
CROSSFIT CLASS:
Amrap 8
8 pull up (strict)
16 prisoner jumping lunges
8 dB snatch alt(25/15 kg)

4 rest

Amrap 8
8 hspu (strict)-pike push up
16 jumping prisoner squat
8 dB clean & jerk alt(25/15 kg)

2 rest

Amrap 4
Hollow to superman to hollow

ENDURANCE CLASS:
800 mt row/run
50 mountain climb
5×300 mt Max effort *
* every round 100 mt jogging + 30 Plank Tap
400 mt Sprint
5×300 mt Max effort*
*Every round 100 mt jogging + 10 Down up
50 mountain climb
800 mt row/run

MARTEDÌ 04 AGOSTO
CROSSFIT CLASS:
EMOM 20 alt
*1 bear complex *
*40/60 du/30” under +10 knee tucks
*bear complex is:
1 power clean(70/50 kg)
1 front squat
1 push press
1 back squat
1 push press behind the neck

Into 10 min to find heavy 1 power clean & push press

ON RAMP CLASS:
“Deadlift Day”

MERCOLEDÌ 05 AGOSTO
CROSSFIT CLASS:
“Tabata this”
Tabata row
Rest 1
Tabata squat
Rest 1
Tabata pull up
Rest 1
Tabata push up
Rest 1
Tabata sit up

ENDURANCE CLASS:
10 round of
1 Min run – 15 sec rest
Rest 3 min
10 round of
1 min run – 15 sec rest
Finisher
Core complex x 4 round of:
30” Side plank L + 10 Rotation
30” Side plank R + 10 Rotation
30” Reverse Plank

GIOVEDÌ’ 06 AGOSTO
CROSSFIT CLASS:
10 min working on Heavy complex:
Power snatch + hang squat snatch +ohs

Then:

Amrap 15
3-6-9-12-15….etc
Thruster(43/30kg)
Power snatch
Burpees

ON RAMP CLASS:
“Squat day”

VENERDÌ 07 AGOSTO
CROSSFIT CLASS:
1 k row /2k bike
Into:
42-30-18
Wb (9/6kg)
Box jump over(60/50 cm)
Into:
1 k run
Finisher 3 rds midline complex