WOD OF WEEK

From 11.11.19 to 16.11.19

LUN 11.11.19 

Strength: @ Back Squat

8-6-4-3-3

 

WOD

For Time: (20' Cap)

21-18-15-12-9-6-3

Push-Ups

Box Jumps

Ghd Sit-Ups//Sit-Ups

20 Double Unders (After Every Round)

 

 

MAR 12.11.19 

WOD

Complete 30 Rounds of:

30" On – 30" Off

Divide as follows

10 Rounds:

Row

10 Rounds:

Run

10 Rounds:

Bike or Ski

 

 

MER 13.11.19 

WeightLifting: @ Clean Complex

8 sets of:

Clean + Hang Clean + Split Jerk

(you can increase in weight every sets until you keep speed and good form or work with the same weight to improve technique)

 

WOD

Tabata Workout

Alternating Between:

Ring Dips feet elevated//Box Dips

Tuck Jumps

3' rest

 

Tabata Workout

Alternating Between:

Parallette or Rings Skull Crusher

Goblet Cossack Squat

 

 

GIO 14.11.19 

Strength: @ Bench Press

8-6-4-3-3

 

WOD

AMRAP 12'

4 Deadlift @120/75

8 Burpees

48 Double Unders

 

 

VEN 15.11.19 

Gymnastics: @Handstand Walk

Practise for 10'

 

WOD

3' AMRAP

8 Pull-Ups

5m Hsw or Bear Crawl

 

2' rest

 

3' AMRAP

8 HSPU

10 V-Ups

 

2' rest

 

(Flow A-B-A-B)

 

 

SAB 16.11.19 

Team WOD (2x)

3 Rounds for Time of:

50 Cals Assault Bike or Row

50 Syncro Dumbell Snatches @22.5/15

  

© 2012 by Crossfitkasteddu


Via G. Dolcetta 12 - 09122 Cagliari
 

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