W.UP
W.UP GENERICO (VEDERE PAGINA NICHOLAS ERBINI)

400MT RUN/ROW
3RND
5 STRICT PULL-UP
10 DRAGON FLAG
5 RING DIP
20 -30" L-SIT

STRENGHT
W.UP GENERICO
3-4RND
Step-Up Squat Flow 60" Bodyweight (ESEGUIRE UNO SQUAT E POI UNO STEP)
KB/ DB Goblet Squat 15
Jump Squats 30" Bodyweight

POI

10X3 BACK SQUAT @60-65% 1RM

WOD
WOD "COBRA"
EMOM OGNI 5' X 5 SET
40-50 HRPU
8-10DEVIL PRESS ONE ARM
12-15 OHS 40KG/30KG
MAX DU in remaining time

Scoring:

SKILL
EMOM 20'
1)5- 7 C2B
2) 2-4 BMU

Scoring:

OPZIONALE
2 RND
200m Run/ROW
Rest 1'
150m Run/ROW
Rest 2'
100m Run/ROW
Rest 3'

5 ROUNDS

REPS WEIGHT
1 Chin Ups 8 Bodyweight
2 DB Row 10+10
3 Bodyweight Skull Crusher 10 Bodyweigh

Scoring: