A
200mt run+50DU x 2rnd
PVC+MOBILITY

4 RND
15 DB Thrusters (15/10KG)
10 Strict Pull Up
15/10 Cal. ROW

B

In 18' 1RM di squat clean
poi
In 3' cercare di arrivare il piu' vicino possibile a 80cal uomo e 60 cal. Donna alla bike

ARRIVATI AL 5' SE NON SIETE RIUSCITI AD ARRIVARE AL NUMERO INDICATO, 2 BURPEES PER
OGNI CALORIA MANCANTE

C

For Time
40 Deadlift 105/70-60kg
30 Front Squats 90/60-45
20 Hang Power Cleans 80-70/55-40
10 Squat Snatch 55/50-35kg

D

for time

Ski 500m
20 HSPU
Ski 500m
25 HSPU
Ski 500m
30 HSPU

LAVORO AGGIUNTIVO

12 ROPE CLIMB NEL MINOR TEMPO POSSIBILE

Power snatch 5X3, 2X1

3x5 Back Squat at
80%
85%
90%

On the 0:00…
AMRAP 15:
40 Single Dumbbell Hang Clean and Jerks
30 Box Jumps
20 Kipping Handstand Pushups
10 Deadlifts

Dumbbell – 50/35
Box – 24″/20″
Deadlift – 275/185

KILOS
Dumbbell – 22.5/15
Deadlift – 124/84

On the 20:00… Deadlift
On the Minute x 6
2-2-2-1-1-1 Deadlift

On the 27:00… Handstand Walk
AMRAP 3:
Handstand Walk for Max Total Meters

Weigh In Wednesday

M)
5x5 Reverse Band Back Squat
5x10 Squat Clean & Jerk
5x20 Shoulder Flys

Anne (variation)
100-80-60-40-20 Single Jump Rope
50-40-30-20-10 Knee to Chest

F)
Warm Up 400 M Run

2 Min On 1 Min Rest of
1) Back Rack Lunges
2) Back Squats
3) Lateral Side Raises or Front Raises
4) Back Rack Reverse Lunges
5) Back Rack Box Step Ups

Anne (scaled)

100-80-60-40-20 Single Jump Rope
50-40-30-20-10 Sit ups

Alkulämmittely ja mobility

Harjoitellaan rive ja työntö

Wod:
6x2min
8 Seinäpallo
8 burpee

Loppuvenyttelyt

Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon

Then with miniband (dont use too strong one)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

then 2 rounds of :
2:00 rowing@ easy/mod pace
10+10 suitcase deadlift @ 10/15kg DB/KB
10+10 single arm upright row
10+10 half kneeling press
8 wall squats
8 wall ball shots

Alkulämmittely ja mobility

Harjoitellaan painonnostoa

30s/30s 2 kierrosta
Kyykky
Takaburpee
Askelkyykky
Vuorikiipeilijä
Viivajuoksu

Loppuvenyttelyt

2-3 min light cardio
2+2 min tricep strech
1+1 min forearm smash
1+1 min forearm streching

EMOM12
1 Power clean + 1 Hang power clean + 1 Hang squat clean
- Start with empty barbell and build to heavy.