LUNEDI
A

Warm up 10’

Lunge flow video YouTube 

Wall slides x20

3dl presa snatch,3 muscle snatch overhead,3 overhead tempo 5-3-1,3 snatch balance, prima bilancere vuoto poi poco carico

B

E4mom x 16' :
10 box step up bb +
8 ohs +
6 thrusters

Dl ( unbroken) 3x8 77% rest 2'

C

C1 

ENDURANCE

4 RDS

30” Bike (fast)

15 Goblet Squat 24/16kg

Rest 60”

30” bike (fast)

15 American Swing 24/16kg

C2 

GYMNASTICS 

5x4 Strict Toes To Bar one leg 

Rest 60”

5x5 Strict Toes To Bar 

Rest 60”

4rds

10 TTB

10mt hsw (oppure 30” al muro toccare spalle alternate)

Rest 60”

D

WOD1

4 RND:
400MT RUN
60 DU
20 STOH 50/35KG

PER CHI NON FA LE FALL SERIES

TC: 13'
1500/1000MT ROW
50 THRUSTER 40KG/25KG
30 C2B

WOD2
2 rnd

AMRAP 3'
W. BALL
Rest 2'
AMRAP 3'
bbjo
(facing box)
Rest 2'
AMRAP 3'
KB Snatch 24/16kg
Rest 5'