WOD OF THE WEEK 12.10.20 / 17.10.20

LUNEDI’ 12.10.20

–CROSSFIT CLASS
10 min working on heavy complex
Power clean +hang squat clean+front squat+jerk
Then:
“Top gun”*
20 thruster(60/43kg)
20 sdhp
20 push jerk
20 ohs
20 front squat
*start & Emom 4 burpees

–ENDURANCE CLASS
5 Round of:
AMRAP 2 min Run (Bike-Row-SkiErg)
rest 2 min
AMRAP 2 min Devils Press (1 arm)
rest 2 min

–STRENGTH&POWER CLASS
Back Squat
3×5 at 77,5 % of your 1RM BS
and 5 Ring Pull up 30X3 every 3 min
Bench Press
3×5 at 77,5 % of your 1RM BP
and 10 Chinese DB Row every 3 min

MARTEDI’ 13.10.20

–CROSSFIT CLASS
Amrap 5 of t2b*
Every break 10 push up hr
Rest 2
EMOM 5 of 60 du/30” under+5 tucks
Rest 2
Amrap 5 of hspu/press db-kb
Every break 10 box jump over(60/50 cm)
Rest 2
Emom 5 of 30 jumping squat/30” air squat

–ON RAMP CLASS
“Press Day”

MERCOLEDI’ 14.10.20

–CROSSFIT CLASS
10 min working on heavy “bear complex”
Bear complex is:
1 power clean + 1 front squat + 1 push press+ 1 back squat +1 push press
Then:
5 rds of Amrap 1:00
10 medball clean+max wb(9/6kg)
Rest 30” between rounds
Finisher 2* Tabata alternating:
Abmat sit ups
Handstand hold

–ENDURANCE CLASS
30 minutes of Single Under
every 3 min
3 round of
5 Push Up
5 Air Squat
Finisher 10 Turkish Get up

GIOVEDI’ 15.10.20

–CROSSFIT CLASS
Every 5 min * 30 min (6 sets)
30/20 cal
20 american swing(32/24 kg)
15 Burpees

–STRENGTH&POWER CLASS
Deadlift
5×5 at 77,5 % of your 1RM DL
and 5 Strict press at 77,5% 1RM SP
every 3 min
EMOM 10 of 2 Power Clean at 80% of your 1RM PC
rest 2 min
Every 30″ 1 rep at 85 1RM PC
(5 minutes in total)

VENERDI’ 16.10.20

–CROSSFIT CLASS
10 min working on H3 squat snatch
10-9-8…1*
Power snatch(50/35 kg)
Ohs
*10 pistol alt(scaled single leg squat t)every number
cap 15 min

–ON RAMP CLASS
“Deadlift day”

SABATO 17.10.20

–CROSSFIT CLASS
A)1 min max pull up
Rest 1
EMOM 8 of 60% pull up A
Rest 2
B)1 min max cal
Rest 1
EMOM 8 of 60% cal B
Rest 2
C)1 min max hspu/pike/push press
Rest 1
EMOM 8 of 60% hspu C