WOD

/WOD

October 2020

WOD for Friday, Oct 16, 2020

16102020 Strenght (A)

in 12 min find your
Push Press 5RM

16102020 Strenght (B)

Snatch Deadlift (carico Push Press)

MAP 8 (B)

MAP 8
2 Intervalli da 15min : 3 min rest
i1) Row (accelera la media di 3 secondi cc)

i2) AMRAP
– 30m (15+15) Farmer Carry @16/12
– 30" Plank
– 30m (15 + 15) Walking Lunges
– 30" Plank

WOD for Thursday, Oct 15, 2020

15102020 Strenght (A)

5 Sets of 7 – 5 reps:
– Back Squat

15102020 Strenght (B)

DB Z-Press (Arm)

15102020 Metcon

4 Sets of:
500m Row Sprint

Work : Rest = 1: 3

WOD for Wednesday, Oct 14, 2020

14102020 Strenght (A)

5 Sets of 7 – 5 reps:
Deadlift

14102020 Strenght (B)

Incline DB Bench Press

14102020 Metcon

“DXB FINALS 16.12”

For Time
3,000/2,100 kg Snatches (accumulated)

10 Back Squats (200/140 kg)*
*Perform 10 back squats for every 10 snatches.

Scaled:
2100/1500 kg
10 Back Squat @90/65

Novice:
1500/900 kg
10 Back Squat @50/25

WOD for Tuesday, Oct 13, 2020

13102020 Strenght (A)

In 12min find your

Hang Power Clean 3RM

then 2×2 with the same load

13102020 Strenght (B)

Front Squat 7 – 5 reps
(carico clean)

MAP 8 (B)

2 Intervalli da 15min : 3 min rest
i1) Row (accelera la media di 3 secondi cc)

i2) AMRAP
– 30m (15+15) Farmer Carry @16/12
– 30" Plank
– 30m (15 + 15) Walking Lunges
– 30" Plank

WOD for Monday, Oct 12, 2020

12102020 Strength A

7 – 5 reps x 5 Sets of:
– Bench Press
60 sec rest

Cerca disperatamente di mantenere le 7 reps aumentando il carico tra una serie e l'altra, arriva a un peso impegnativo verso la 3 serie.

12102020 Strength B

7 – 5 reps x 5 Sets of:
– Romanian Deadlift
60 sec rest

Cerca disperatamente di mantenere le 7 reps aumentando il carico tra una serie e l'altra, arriva a un peso impegnativo verso la 3 serie.

12102020 Metcon

For time complete 25 – 18 – 11 reps of:
– Chest to Bar Pullup
– Overhead Squat @50/35

Scaled:
– Pullup
– OHS @40/25

Novice:
– 18 – 15 – 12 Ring Row
– 25 – 18 – 11 PVC OHS

Post total time

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