Niskasta työntö 5x3@70%

VAPU 4x5@75%

Kyykky dipin syvyydestä (edestä) 4x5@80% työnnöstä

3 kierrosta

10 tiukkaa leukaa
10 boksi hyppyä

Begin at 0:00

For time:

10 thrusters @60/40kg
5 burpee bar muscle-ups
10 thrusters
5 burpee muscle-ups
10 thrusters
5 burpee muscle-ups
10 thrusters

Scaling :10 burpee C2b , @50/35kg

Begin at 30:00

3 rounds:

14 Kipping hspu
7 deadlift @120/80kg

Begin at 45:00

2 rounds:

250m shuttle run ( 25x10m)
75 double-unders
25 toes to bar

Timecap: 60mins

• 4 X 4 Min AMRAP of:
Double Unders 30 reps
MB Wall Ball (9/6Kg) 20 reps
Toes to Bar 10 reps
1:00 rest each AMRAP
Lo score è continuo, per esempio se alla fine del primo AMRAP ti sei fermato a 5 Toes to Bar al
inzio del secondo AMRAP riprendi dal sesto Toes to Bar.

• 5 Min E1/2MOM of:
Strict Handstand Push Ups 3-6 reps
Ogni 0:30 x 10 sets. Seleziona se lavorare al pavimento oppure con Deficit (10/5 cm) o anche con
Deficit (10/5 cm) più Vest (9/6Kg). Mantieni un range di reps tale da non andare mai ad
esaurimento.

Amrap in 1min, rest between as needed.

Puristusvoima
Istumaannousu
Etunijapunnerrus @90astetta
Toistokyykistys

EMOM8
1. Row/Ski 8-12cal
2. Wallball x 8-12

EMOM25
1.min DB Shoulder to Overhead x 10-14
2.min Toes to Bar/Knee Raises x 8-12
3.min Dumbbell Snatches x 10-14
4.min Pull-ups x 8-12
5.min Rest

EMOM8
1. 30m Front Racked KB Carry
2. 30sec Prone GHD Hold

5 rounds (1h workout)

3 minutes on every machine. 1 minute rest btw machines.
- Row
- SkiErg
- Assault bike

Go moderate/easy pace. Something you can keep up the whole wod.

20 min amrap

• 20 cal Assault bike
• 10 very strict shoulder presses 2x15kg dumbbells
• 1 ropeclimb
• 1 legless ropeclimbs
• 20 cal Row
• 10 deficit Pushups on dumbbells
• 1 ropeclimb
• 1 legless ropeclimbs

5 x

1 x clean 7 x front squat + 9 bar over burpee

Result is the kgs lifted!

Sumomaastaveto

5 x 5