WOD week From 31.07.17 to 05.08.17

LUN 31.07

“DT”

5 rounds:
12 Deadlift @70/45
9 Hang power Clean
6 Shoulder to Overhead

 

MAR 01.08

3 rounds of:
30 HSPU
20 Back squat @60/45
10 strict C2B
rest 2:00

Accessory:
4×8 weighted goblet bulgarian split squat (each leg)
100 hip-extension (divide as needed)

 

MER 02.08

1. Snatch
1.1 Find your daily max in power
Then:
1.2 Drop down to 90% and do 3 sets of this complex:
1 power snatch+ 1 squat snatch+ 1 hang squat snatch
Drop down to 80% and do 2 sets of
(2+2+2)
Drop down to 70% and do 1 set of:
(3+3+3)
You aren’t allowed to drop the bar until you are completed the complex

 

GIO 03.08

AMRAP 25′
LADDER SRMU (every round start with +1 SRMU)
12 Ring dips
36 Double Unders
12 SDLHP @45/30

After party: Accessory
4×8 straddle sit Kb press per arm

 

VEN 04.08

4 rounds of 2:30 on 2:30 off:
20 KB alternate Oly snatch 24/16
10 burpee jump over the box
5 deadlift @120/85
In the remaning time Max effort RMU or BMU

 

SAB 05.08

Team 2x
FOR TIME:
800 m run (with MB 10 kg)
20 rope climb
1,2k row
20 atlas shouldering

____________________

310717
lunedì

Amrap 12′

2+2+2; 3+3+3; 4+4+4; 5+5+….

-Double kb swing

-double kb Push press

-double kb Push jerk

martedì 

1 Amrap 3′

Pull up

Rest 1′
2 Amrap 3′

Boxjump 60/50

Rest 1′
3 Amrap 3′

Deficit Push up 

(man plate 20, woman plate 10)

Rest 1′
4 Amrap 3′

V-up/ tuck-up 
mercoledì 

OTM 20′

5 HPC 

5 burpees over the bar

giovedì

Bring Sally
4x400m Run

Rest between series 1:1

venerdì 

Hand stand/ hand stand Push up
Accumulate 3 Minutes Of Handstand Hold Against Wall.

Rest 1 Minute
Then Amrap 6 Minutes Of: 

10 hand stand Push up/ Push press 

10 Boxjump

10 K2e

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