W.UP
MOBILITA' SCHIENA (VIDEO NICOLAS ERBINI)

15 Band Pull-Aparts (Palmi verso il basso)
poi
3 Rnd
30/25kg
10 Front Squat
5 Bar Facing Burpees
10 Push Press
poi
15 Band Pull-Aparts (Palmi vero l'alto)

Squat Clean & Jerk
6×4 @60-75%
Drop and Reset

Scoring:

Skill & core
FOR REPS
5' Max Bar Muscle Ups/ Cercare la max rep unbroken
Rest 5' (MAX REP SIT-UP + PLATES)
5' Max C2B/ Cercare la max rep unbroken
Rest 5' SIT-UP KB/DB ONE ARM (ALTERNARE DX/SX)
5' Max PULL-UP/ Cercare la max rep unbroken

Scoring:

WOD
FOR TIME
4 Rnd
10 Calorie Row/2' DU
15 2 DB Snatch/ (se non due DB, 20 ALTERNATI DB Snatch)
20 Box Jump Over

Scoring:

WOD 2
For Time
OGNI 3'
500MT Row/400mt RUN
Max Rep Devil Press 22,5/15kg
Rest 2'
Continuare questo intervallo fino a completare 40 devil press

Scoring:

Optional

3-4 RND
REST 1-3' TRA I RND

BENT ROW 10-12 PESO MEDIO

Alternating Hammer Curl 10-12 PER LATO

REST 3'

3-4 RND
REST 1-3' TRA I RND

ROW ONE ARM CON KB 10-12 per lato (peso medio alto)

Alternating Dumbbell Biceps Curl 5-8 per lato (peso alto)

Scoring: