Giorno 1

PARTE A

Warm up
Lunge flow

Thoracic flow

Then 3 round
250 mt row
10 press bilancere vuoto
10 lunges bilancere vuoto

PARTE B

6 set :
6 strict Press 80%
12 front rack lunges

2' REST

Dl 4x6 (singole ) 79%

2' REST

PARTE C

C1
Ladder Snatch

every 2’ for 10’

1 snatch

50-60-70%

Rest 2’

every 2’ for 8’

1 snatch

70-80-90%

C2

3x 30” Bike

 15 <a href='/journal/movements/133'>Goblet Squat</a> 16/10kg 

Rest 60”

3x 30” Bike

 30” Wall Sit

Rest 60”

3x 30” Bike

 10 2kb Front Rak Reverse <a href='/journal/movements/1109'>Lunges</a>

WOD1
For Time:
30-20-10
STOH 60-50/45-35KG
TTB
CAL. ROW

WOD2
“Helen”
3 RND
Run 400mT
21 A. SWING 24/16KG
12 Pull Up