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Settimana 18 novembre – 23 novembre 2019

Lunedì 18 novembre 2019

STRENGHT – OVERHEAD SQUAT

3-3-3-3-3

WOD – 3 ROUNDS:

20 Wall Ball Shots
15 Pull Ups
10 Hang Power Cleans

Martedì 19 novembre  2019

WOD – FOR TIME

21-15-9
HSPU
TTB
Rest 4’

“Grace”
30 C&J 60/40

Mercoledì 20 novembre  2019

WOD – 5 ROUNDS:

30 Double Unders
15 DB Snatches
30 Air Squats
10 Pistols Alt/Step Ups

Giovedì 21 novembre 2019

STRENGHT – SPLIT JERK

3-3-3-3-3

WOD – 3 ROUNDS:

20 Deadlifts 90/65
15 V-Ups
7 Bar Muscle Ups

Venerdì 22 novembre  2019

STRENGHT – THRUSTER

5 RM

WOD – AMRAP 15’

3 Cleans
3 STOH
3 Thrusters
9-12-15-18-….. Push Ups

Sabato 23 novembre 2019

WOD – AMRAP 20’

4 Chest To Bar Pull Ups
4 Knees to Elbow
8 Russian Swings
8 Box Jumps 75/60
12 Burpees