WOD OF WEEK

From 24.02.20 to 1.03.20

GW-MGW-G-WM-GWM-REC

M-L-S-B-M

 

W2/6

From 24.02.20 to 01.03.20

 

 

LUN

PRE CLASS

 

CLASS

WL

Snatch

3 Position(mid tight-hang-ground)

Every 2’ for 6 set (partite al 70%)

 

WOD

5x3’ AMRAP 90” rest (21’)

RX’d

AMRAP

5 Power Snatch@60/43

4 C2B

4 Burpee Alt. DB Snatch@22,5/15Kg

 

Open

AMRAP

6 Power Snatch@50/35

4 C2B

4 Burpee Alt. DB Snatch@20/12,5Kg

 

Scaled

AMRAP

7 Power Snatch@40/30

5 Pullup

6 Burpee Alt. DB Snatch@15/10Kg

 

POST CLASS

Accessory work

4 set

8 DBs Arnold Press

15 DBs Prone Row

1’ rest

5 Weighted Dip

 

 

MAR

PRE CLASS

ST

Deadlift

Work on a 3MAV

 

CLASS

For Time (30’ cap)

Elite

Every Round 200m run

10-9-8-7-6-5-4-3-2-1

Deadlift @100/70kg

TTB

@9/6kg Vest

 

RX’d

Every Round 200m run

10-9-8-7-6-5-4-3-2-1

Deadlift @100/70kg

TTB

 

Open

Every Round 200m run

10-9-8-7-6-5-4-3-2-1

Deadlift @80/57kg

K2E

 

Scaled

Every Round 200m run

10-9-8-7-6-5-4-3-2-1

Deadlift @70/47kg

Parallette Pike Compression Swing

 

POST CLASS

4set

10 TEMPO 2020, GHD - Hamstring Curls

15 Banded Jump Squat

 

 

MER

PRE CLASS

 

CLASS

Skill

15’ Handstand Walk practice

 

WOD

“JT”

RX’d (6’ cap)

21-15-9

Handstand Pushup

Ring Dip

Pushup

 

Open

5RFT

9 Handstand Pushup

9 Ring Dip

9 Pushup

 

Scaled

21-15-9

Box Handstand Pushup

Box Dip

Pushup

 

POST CLASS

ST

Strict Pullups

N+1x15’ (N=30% Max UB)@MAV

 

Midline

2-3 set of

10+10 hold, Pike compression 

10+10 hold, Straddle Pike compression

10+10 hold, V-Ups

10+10 hold, Lateral Hollow Rocks (dx)

10+10 hold, Lateral Hollow Rocks (sx)

 

 

GIO

PRE CLASS

WL

Jerk

3-3-3-3-3-3-3-3

 

CLASS

WL

Back Squat

5-3-5-3-5-3

 

WOD

9-15-21 (11’ cap)

RX’d

Double Unders

Power Clean@43/30kg

OH Step Lunges@43/30

 

Open

Double Unders

Power Clean@35/25

OH Step lunges@35/25

 

Scaled

Barbell Jump

Per Clean@30/20

OH Step lunges@30/20

 

POST CLASS

Every 90” for 15’

1-3 Peg board ascent

@9/6kg Vest

 

 

VEN

PRE CLASS

30” On - 30” Off x 15 set

Triple/Double Unders

 

CLASS

WOD

AMRAP 20’

RX’d

1250m Ski // Row

25 Bench Press@85/60kg

7 Peg board ascent // Legless Rope Climb

 

Open

1250m Row

30 Bench Press@70/47kg

12 Rope Climbs

 

Scaled

1250m Row

30 Bench Press@70/47kg

20 Rope Pullups // Feet elevated Ring Rows

 

POST CLASS

1m Run NBO - 7’ rest - 1m Run

 

 

 

SAB

CLASS

WOD

RX’d

3 rounds of:

1’ Fat Bar Deadlift@85/60kg

1’ Sled Drag@80/50kg (1rep=1m)

1’ Log STOH@50/35kg

1’ Wall ball@12/9

1’ Rest

 

Open

3 rounds of:

1’ Deadlift@70/47kg

1’ Sled Drag@60/40kg (1rep=1m)

1’ KB STOH@20/16kg

1’ Wall ball@9/6

1’ Rest

 

Scaled

3 rounds of:

1’ Deadlift@60/40kg

1’ Sled Drag@40/30kg (1rep=1m)

1’ KB STOH@16/8kg

1’ Wall ball@6/4

1’ Rest

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Via G. Dolcetta 12 - 09122 Cagliari
 

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