WOD OF THE WEEK 24.08.20 – 29.08.20

LUNEDI’ 24.08.20

CROSSFIT CLASS
10 min working on 4 heavy thruster
Then:
Every 4 min * 4 rds
16 front squat (50/35 kg)
12 lateral burpees over bar
8 stoh

ENDURANCE CLASS
500 mt Run – 15 Devils Press
400 mt Run – 12 Devils Press
300 mt Run – 9 Devils Press
200 mt Run – 6 Devils Press
100 mt Run – 3 Devils Press
200 mt Row – 6 Devils Press
300 mt Row – 9 Devils Press
400 mt Row – 12 Devils Press
500 mt Roe – 15 Devils Press
* se piove solo ROW!

MARTEDI’ 25.08.20

CROSSFIT CLASS
Emom 20 alt
-15 hspu
-60 du
-15 t2b
-20/15 cal
finisher 100 sit ups*
*emom 10 Hollow rock ( cap 6)

ON RAMP CLASS
“Deadlift Day”

MERCOLEDI’ 26.08.20

12 min heavy 3 (tng) squat snatch
Then :*
20 power snatch 43/30 kg
20 lateral burpee otb
20 ohs/fs
20 lateral burpee otb
20 squat snatch
*cap 12

ENDURANCE CLASS:
EMOM 30 alt
200 mt Run
5-10 Burpees

GIOVEDI’ 27.08.20

CROSSFIT CLASS
“Kelly”*
5 rds
400 mt run
30 box jump(60/50 cm)
30 wb (9/6 kg)
*Cap 30
Finisher 5 min amrap pull up strict/ring row in sets of 10 reps

ON RAMP CLASS
“Squat day”

VENERDI’ 28.08.20

CROSSFIT CLASS:
“Team of 2”
10 rounds each person
P1 rows 20/18 cal
P2 perform alternating arm db complex:
1 db snatch+1 db push press (25/15 kg)