A.
W.UP
MOBILITY E PVC

2 rnd
1' H. Position
1' Goblet Squat Hold
1' Superman Hold
Poi
5 Rnd
10" SU
20" DU
poi
3 rnd
3-5 strict Pull-up
5 Pike push-up

B.

Strenght WL
EMOM
Squat Clean & P. Jrek
OGNI 2' PER 12' 6 SET
4REP @70-75%

C.

For Time
ALTERNARE I DUE MOVIMENTI

Pull Up/ Row
3-6-9-12-15
Pistol
6-12-18-24-30

Rest 5'

C2B
2-4-6-8-10
HSPU
4-8-12-16-20

Rest 5'

DIP ASTRICT TRA LE SEDIE*
1-2-3-4-5
A.Swing
10-20-30-40-50
*IN ALTERNATIVA PUSH-UP CLOSE GRIP (10-10-10-10-10)

D.

For Time
10 Alternating DB Snatch
10 TTB
3' V-UP
Rest 1:30
20 Alternating DB Snatch
20 TTB
3' V-UP
Rest 1:30
30 Alternating DB Squat Snatch
30 TTB
3' V-UP

Rakenna lumiukko vielä jos ehdit!

Heittele lumipalloja mahdollisimman pitkälle.

Seiso yhdellä jalalla silmät kiinni mahdollisimman kauan!
2 yritystä / jalka

WOD:
5 kierrosta
20 XY-hyppy
15 dippiä kädet penkillä / kivellä

Leuanveto

Maksimi
Max -2 toistoa x 5

Lähtötaso:
Maksimi 6
4
4
3
4
4

5 kierrosta

10 käsipainotempausta
5 hyppy muscleuppia

Hinges
- good mornings
- kettlebell swings
- deadlifts

Focus on the engagement of the posterior chain, and the proper movement of the legs (knees back, extend, hips back, descend). Keep an eye on the shoulder and hip position in the deadlift.

6 Rnds
Work 0:40, Rest 0:20.
Stepping Lunge, Alternating
Strict Toes to bar
Dumbbell Press
Deadhang on pull up bar
Kettlebell Snatch, alternating
Row max. calories
Result is total calories.

5 x 5

For time:

150 Air Squat

• EMOM 5 Sit Ups

TC 9

Front Squat

2 x 8
2 x 6
2 x 4
2 x 2

Send Off 2:30

Rästi