W.UP
Floss Hips
youtu.be/pNey4w1k2yk

choulder to floor strectch

Poi
4 Rnd
30" Free-Standing HS Hold
10 Back Rack Jump Squat
10 Behind the neck press
youtu.be/CTNUIiguyqQ
CARICO LEGGERO

Scoring:

Strenght WL
W.UP
Pausa 3" Hang Squat Snatch
5 × 3
Poi
Hang Squat Snatch senza pausa
7 × 2 @ 70-80% del tuo 1RM snatch

Scoring:

Strenght PL
Back Squat

8 Tempo Pausa Squat 3" @ 35% 1RM
6 Tempo Down Fast Up @ 55% 1RM
POI
AMRAP @ 70% 1RM IN 6' MAX REP

Scoring:

WOD
AMRAP 3'x 4
10 Power Snatch 40/30kg
20 W. BALL
Rest 2'
Continua da dove avevi interrotto ogni AMRAP.

Scoring:

SKILL
For Time
2 RND
10-9-8-7-6-5-4-3-2-1 Unbroken TTB
OGNI SET COMPLETATO
90" HSW (PROVA LIBERO O A MURO FRONT WALL LATERALMENTE)

Scoring:

WOD 2
AMRAP 16'
10 DU/5 CAL ROW
2 DB Box STEP OVER
1 PULL-UP STRICT
INCREMENTARE LE REP A GIRO CON QUESTA SEQUENZA:
DU 15,20,25,30,35......
ROW 5,10,15,20,25
BOX STEP: 2,4,6,8,10...
PULL-UP:1,2,3,4,5,6....

Scoring:

OPZIONALE
TARGET: LEGS
A
4 RND
Rest 1-3 Minutes Between Rounds
REPS WEIGHT
1) Reverse Alternating Barbell Lunge 10-12 per leg Medium Plus

2) 3 Standing Calf Raise 15 Bodyweight

TARGET: UPPER CHEST
B)
3-4 ND
Rest 1-3 Minutes Between Rounds
REPS WEIGHT

1)Single, Single, Double Incline
Dumbbell Chest Press 6 Complete Cycles Heavy

2) Close Grip Incline Bench Push-up 15 Bodyweight