WOD OF WEEK

From 09.03.20 to 15.03.20

MGW-G-WM-GWM-W-REC

S-B-M-L-S

 

W4/6

From 09.03.20 to 15.03.20

 

 

LUN

CLASS

ST

Deadlift

Work on Heavy 3 in 15’

 

WOD

RX’d

4X AMRAP 3’

20 DB Snatch@22,5/15kg

30 Double Unders

20 Burpee touch 6”

Rest 3’

 

Open

4X AMRAP 3’

20 DB Snatch@15/10kg

20 Double Unders

20 Burpee touch 6”

Rest 3’

 

Scaled

4X AMRAP 3’

20 DB Snatch@10/5kg

10 Parallette Jump

20 Burpee touch 6”

Rest 3’

 

 

POST CLASS

ST

Press

Work on Heavy 3

 

Half Kneeling Filly Press

8/side tempo 2020

2’ rest

 

 

MAR

PRE CLASS

Skill

Forward Roll to Support on Rings

Accumulate 30 reps in max 15’

(https://www.youtube.com/watch?v=hKVZKIM58cU)

 

ST

Strict Pullups

2x Max Unbroken@MAV

Rest as Needed

 

CLASS

Skill

AMRAP 6’

1 Skin the Cat + 1 strict MU + 3 strict Ring Dip

(Scale with 15’ Ring MU Practice)

 

WOD

RX’d

AMRAP 9’

30 Pullups

30 TTB

30 Box Jump Over @60/50cm 

30 Ring Dips

30 Burpee touch 6”

 

Scaled

AMRAP 9’

30 Jumping Pullups

30 Y on Rings

30 Box Jump Over @50/40cm 

30 Bench Dips

30 Burpee touch 6”

 

 

MER

PRE CLASS

ST

Bench Press

Find 3 Heavy

 

CLASS

WL

Squat Clean

in 15’ Find 1RM

(scale with 10’ EMOM 5 hang Squat Clean)

 

WOD

“Open 15.5”

RX’d

27-21-15-9 Reps FT

Cal Row

Thrusters@43/30kg

 

Open

27-21-15-9 Reps FT

Cal Row

Thrusters@30/20kg

 

Scaled

21-15-9 Reps FT

Cal Row

Thrusters@25/17.5kg

 

 

POST CLASS

10’ Bike @NBO

 

 

GIO

CLASS

WOD

For Time

RX’d

800m Run

9 Rope Climbs

21 KB Swing@24/16kg

15m Handstand Walk

600m Run

7 Rope Climbs

15 KB Swing@24/16kg

10m Handstand Walk

400m Run

5 Rope Climbs

9 KB Swing@24/16kg

5m Handstand Walk

@9/6kg vest

 

Open

800m Run

9 Rope Climbs

21 KB Swing@24/16kg

15m Handstand Walk

600m Run

7 Rope Climbs

15 KB Swing@24/16kg

10m Handstand Walk

400m Run

5 Rope Climbs

9 KB Swing@24/16kg

5m Handstand Walk

 

Scaled

800m Run

18 Ring Rows Feet Elevated

21 KB Swing@16/12kg

45m Bear Crawl

600m Run

14 Ring Rows Feet Elevated

15 KB Swing@16/12kg

30m Bear Crawl

400m Run

10 Ring Rows Feet Elevated

9 KB Swing@16/12kg

15m Bear Crawl

 

POST CLASS

ST

4 rounds

10 Around The World

60” rest

10 Ring Ice Cream Maker

60” rest

3x 5” hold press hip raises (to L-sit to pike plank)

60” rest 

5-10 Parallette HSPU

60” rest

 

 

VEN

CLASS

Option A

WL

1 Snatch + 2 OHS

Every 2’ For 20’

 

ST

Back Squat

3-2-3-2-3

 

Back Off:

1x AMRAP@80% H2

 

Option B

EMOM 20’

Odd: 5 Hang Power Snatc

Even: 5 OHS

 

ST

Back Squat

Find 8MAV

 

Back off:

Every 4’ for 4 set

10 Burpee Box Jump

8 Back Squat@90-95%8MAV

 

POST CLASS

ST

8 Barbell Back Lunges left

8 Barbell Back Lunges Right

10 GHD Ham Raises

15 Banded Back Cross

 

 

SAB

CLASS

TEAM of 2

For Time

RX’d

4k Row

150 Pullup

2k Row

50 Bench Press @60/40kg

1k Row

200 Squat Jump

 

Open

4k Row

150 Jumping Pullup

2k Row

50 Bench Press @40/30kg

1k Row

200 Squat Jump

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Via G. Dolcetta 12 - 09122 Cagliari
 

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