14-20 Agosto 2023
MON
W/up
4 set
20 squat
10 inch worm
30” plank
Wod
AMRAP 12:
63 DU/ 100 jumping jack
30 V up
20 push ups
TUE
W/up
4 set
10 Mountain climber
20”/20” side plank
10 squat jump
Wod
3 sets of:
In a 4 min window
25 burpees
10 hspu
+ Max walking lunges nel tempo rimanente
-Rest 3 min between sets-
WED
W/up
4 set
20 jumping jack
10 lateral lunges
10 Russian twist
Wod
4 rounds for time:
200m run
30 double under
40 squat
50 sit ups
THU
W/up
3 set
10 squat piede uniti
10 inch worm
10 back ext
Wod
Emom 20′
1) 15” L sit
2) 4 wall walk
3) 12 pistols
4) 12 burpees
FRI
W/up
3 set
200m run
10 good morning
5 indu push ups
Wod
5 rounds for time:
5 10 15m shuttle run
15 hspu
SAT
W/up
6’ run
Wod
2 rounds
1600 run
150 double under
