WOD OF THE WEEK 21.09.20 / 26.09.20

LUNEDI’ 21.09.20

–CROSSFIT CLASS
“The ghost”
6 rds for total reps in 24 minutes
1 minute of rowing for calories
1 minute of burpees
1 minute of du
1 minute rest

–ENDURANCE CLASS
A) EMOM x 10: 30sec Run 30sec Walk
B) EMOM x 10: 20-15m Quadruped Crawl and 20-15m Crab Walk
C) EMOM X 10 alt : 40sec Run / 20-15m Duck Walk

–STRENGTH&POWER CLASS
A. Back Squat
8 rep 65% – 6 rep 75% – 6 – rep 80% – 5 rep 85%
1 min rest every sets and
12 DB Row
B. 4 x 2 Power Clean + 4 Push Press (75% Clean)
1 min rest every sets and
10 Single Leg KB/DB Deadlift 20/30 kg

MARTEDI’ 22.09.20
–CROSSFIT CLASS
Every 90” for 8 rounds working on heavy complex (start @70% of 1rm squat snatch)
Snatch pull+hang squat snatch+ squat snatch (tng)
Then:
21-15-9*
Hang squat snatch (60/43 kg)
Burpee box jump(60/50 cm)
*cap 12

–ON RAMP CLASS
“Press Day”

MERCOLEDI’ 23.09.20
–CROSSFIT CLASS
Tabata hspu/pike/bb strict press
Rest 1 min
Tabata single leg squat/box step up w/medball(9/6 kg)
Rest 1
Tabata push up
Rest 1
Tabata jumping lunges
Then 5 min max reps pull up(any style)

–ENDURANCE CLASS
36mins Continuous Movement:
1min Run / (Rains: Row/Bike/SkiErg)
1min Plank
1min Run / (Rains: Row/Bike/SkiErg)
1min Side Plank Switches
1min Run / (Rains: Row/Bike/SkiErg)
1min Reverse Plank

GIOVEDI’ 24.09.20
–CROSSFIT CLASS
Team of 2
30 min amrap ygig of:
1 devil press(2db*25/15 kg)
2 db thruster
3 db box step over
4 burpees over db

–STRENGTH&POWER CLASS
A. Deadlift
8 rep 65% – 6 rep 75% – 6 – rep 80% – 5 rep 85%
1 min rest every sets and
Max Wide grip Pull up
B. Bench Press
8 rep 65% – 6 rep 75% – 6 – rep 80% – 5 rep 85%
1 min rest every sets and
Plank with Plate 20 kg for 45″-60″

VENERDI’ 25.09.20
–CROSSFIT CLASS
A) 8 min working on H5 push press (ground)
B)8 min working on H5 front squat (rack)
Then: “Karen”*
*Time cap :10

SABATO 26.09.20

–CROSSFIT CLASS
12 sets alt btw 1 & 2(60” on -30” off)
1)250/200 mt row+Amrap air squat
2)50 du/(under+10 tucks)+Amrap bar mu (scaled push up hr)
Finisher 1 k run (test!)

–ON RAMP CLASS
“Deadlift day”