Wod Training Monte Mario

28-02-26

Open 26.1

27-02-26

2x5 power clean (65%)
2x4 power clean (70%)
2x3 power clean (75%)
2x2 power clean (80%)
Rest 1’30” every sets

Wod for time

5 round of:

- 300 mt run
- 14 dmb hang clean & jerk (7+7)(22.5/15)
- 12 burpees touch

26-02-26

Endurance

Every 5’ X 6 round

- 60/45 cal row/ski e conversioni varie
Max pushups in the remaining time

Rest 1’30”

25-02-25

“Practice on hswalk o hspu”

Wod

Emom 20’

- 12 hspu o 4 wall walks
- 15/12 cal row
- 15 wall ball (9/6)
- 30 jump lunges alt.
- rest

24-02-26

Strength

Back squat
4x3 80% 1rm

Wod

Amrap 20’

- 7 double dmb thrusters (22.5/15)
- 10 pull-ups
- 7 double dmb front squat
- 10 toes to bar
- 7 double dmb deadlift
- 10 pushups

23-02-26

2x5 hang power sn**ch (65%)
2x4 hang power sn**ch (70%)
2x3 hang power sn**ch (75%)
2x2 hang power sn**ch (80%)
rest 1'30" every round

Wod

Emom 20'

- 2 legless/regular rope climb
- 16 goblet squat (24/16)
- da 7 a 10 chest to bar
- 15/12 cal
- rest

22-02-26

Wod for time

2 round

- 10 thruster (40/30)
- 400 mt run
- 20 situps
rest 1'30"

2 round

- 8 thruster (50/35)
- 300 mt run
- 20 v-ups
rest 1'30"

2 round

- 6 thruster (60/40)
- 200 mt run
- 1' plank

21-02-26

Team wod x 2

Amrap 40'

- 20 floor press double dmb/kt (10 ciascuno)
- 20 double dmb box step over (10 ciascuno)
- 2 rampe garage farmer carry 2 dmb/kt (1 rampa ciascuno)
- 20 pullups i go you go

20-02-26

every 2' x 6 sets

3 Deadlift + 2 Power clean + 1 squat clean & jerk
start 70% 1 rm C&J

Wod

Emom 20'

- 10 devil press alt. (22.5/15)
- 12 hspu
- 7/9 chinup pullups
- 200 mt run
- rest

19-02-26

Power Endurance

10 round :

- 600/500 mt row/ski (conversioni varie sui monostrutturali o corsa)
- ODD: 15 pushups
- EVEN: 20 situps

18-02-26

Skill
Practice on hand stand walk

Metcon

Amrap 21'

- 15 american swing (24/16)
- 12 toes to bar
- 9 brp over kt
- 6 one kt push jerk (3+3)

17-02-26

Strenght

Back squat
4x4 (75%)

Wod

5 round for time

- 20 box jump (60/50)
- 400 mt run
- 8 wall walks