W.UP
MOBILITY
ANCA+SCHIENA (N. erbini)
pvc
3rnd
400mt run (2' J.ROPE)
10 hrpu
10 Air Squat

STRENGHT WL
FRONT SQUAT
OGNI MINUTO PER 5'
Set 1 – 2 reps @ 60%
Set 2 – 2 reps @ 65%
Set 3 – 2 reps @ 70%
Set 4 – 1 rep @ 75%
Set 5 – 1 rep @ 80%

OGNI 2' PER 10' 5 SET
Front Squat+PARTENDO DA SQUAT CLEAN
(1 SQUAT CLEAN+ 1 FRONT SQUAT)
Set 6 – 85% x 1 rep
Set 7 – 85-90% x 1 rep
Set 8,9,10 – 90+% x 1 rep
LA PERCENTUALE E' LEGATA ALLO SQUAT CLEAN

WOD EMOM
OGNI 4' PER 20' 5 SET
100 DU
8-10 BMU/ 6-8 RING MU/15 PULL-UP
MAX REP HSPU

Scoring:

SKILL
TTB
8-10 RND
7-9 TTB Unbroken

Scoring:

WOD2 - INTERVALLO
AMRAP 2' x 4 set
15 Sit Up+PLATES
10 Burpee Box Jump Over
Rest 2'
Continua da dove avevi interrotto ogni AMRAP.

Scoring: