W.UP
MOBILITY ANCA E SPALLA (ERBINI)

EMOM 3 set 9'
1) 30 DU
2) 10 Empty Bar Cluster
3) 40" hollow position + plate

Push-Up with Alternating Knee Tuck (QUANDO SALGO DAL PIEGAMENTO PORTO IL GINOCCHIO A CONTATTO DEL GOMITO, STESSO LATO)
5X10

STRENGHT WL
Split Jerk
6 @62.5%
6 @65%
6 @70%
6 @72.5%
6 @70%
6 @65%

WOD
"PAOLO"
22.05.1969 + 17.05.2019

AMRAP 17'
CON VEST
49" S. RUN
5 DB BOX STEP OVER
20 (10+10) DB Sit-up one arm
19 Deficit push-up

REST 5'

AMRAP 22'

20 (10+10) DB Hang S. Clean + thruster one arm
19 cal. Row
1 Bar complex (9 Pull-up+6TTB)
5 squat snatch

cash-out
5' Run+Vest

z

opzionale

8 RND
PANCA PIANA 10-12
APERTURE LATERALI 10-12