WOD OF THE WEEK 28.09.20 / 03.10.20

LUNEDI’ 28.09.20

–CROSSFIT CLASS
EMOM 10 alt
5 deadlift (@80%+)
15/10 t2b strict-30” knee raises
Then:
10-9-8…1
Deadlift (100/70 kg)
Burpee lateral otb

–ENDURANCE CLASS
Amrap 35
400 mt Run (500 mt Row)
6 Turkish Get Ups alt KB 12/8 kg
400 mt Run (1 km bike)
60″ Plank
400 mt Run (400 SkiErg)
30″ Handstand Hold
*(portarsi un cronometro!!!)

–STRENGTH&POWER CLASS
A. Deadlift
10 rep at 75% and 2×5 80% – 1×4 85% – 1×2/3 90%
every 3 min
*each round 3/5 Weighted Pull ups
B. Bench Press
5×5 80%
every 3 min
*each round 10-15-20-25-30 GHD Sit Ups Horizontal

MARTEDI’ 29.09.20

–CROSSFIT CLASS
5 rds
1 min pull up
1 min American swing (32/24 kg)
1 min cal
1 min rest
Finisher 5 min max rep kipping hspu/db-kb push press

–ON RAMP CLASS
“Squat Day”

MERCOLEDI’ 30.09.20

–CROSSFIT CLASS
10 min build up Heavy 3 pos snatch
Then:
12 Amrap
9 hang power snatch (35/25 kg)
6 ohs
30 du-under+5 tucks

–ENDURANCE CLASS
Amrap 12
400 mt Run (1 km bike)
20 Broad Jump
20 Tall Planks Shoulter Taps
rest 3 min
Amrap 12
400 mt Run (500 mt Row)
15 Glute Bridges
15″ Glute Bridge Isometric
rest 3 min
Amrap 12
400 mt Run
20″ Split Stance Half squat Isometric R
20″ Split Stance Half squat Isometric L

GIOVEDI’ 01.10.20

–CROSSFIT CLASS
“Annie are you ok?”
21-15-9*
Row for cal
Thruster (30/20 kg)
Medball clean (9/6 kg)
Sdhp(30/20 kg)
Wb(9/6 kg)
Burpees
*cap 15
Finisher 2*tabata alt:
Hollow rock (hold)-side plank

–STRENGTH&POWER CLASS
A. Back Squat
10 rep at 75% and 2×5 80% – 1×4 85% – 1×2/3 90%
every 3 min
each round 8/10 Pendlay row
B. 5×8 Z Press
every 3 min
*each round 8-10 GHD Extension (barbell)

VENERDI’ 02.10.20

–CROSSFIT CLASS
Team of 2*
500 burpees
*every time you switch must complete:
5 push up
10 sit ups
15 air squat
*cap 35

–ON RAMP CLASS
“Press day”

SABATO 03.10.20

–CROSSFIT CLASS
Squat clean + front squat (@70%+)
Then:
30-20-10
Power clean (43/30 kg)
Front squat
Push jerk