Alkulämmittely ja mobility

Harjoitellaan työntö saksiin + otm 8: 1rive ja 1 työntö

Amrap 8min
4 kp thruster
6 t2b
30 hyppynaru

Loppuvenyttelyt

3 rounds:
10 Front squat
10 DB row
-rest 1 min-

3 rounds:
10 back rack lunges
10 DB press
-rest 1 min-

muscle clean + non contact power clean practice

7' AMRAP
3 power clean
3 frontsquat
6 push up

• Death by:
Strict Handstand Push Ups
1 rep al min 1, 2 reps al min 2, 3 reps al min 3 ecc. Sino a quando non riesci più a rimanere dentro
al tempo.

PVC+MOBILITY

Superman Plank BAG/KB Touch 3x10
Plank Shoulder Taps 10 per lato
poi

10-8-6
Strict Pull-Ups
Ring dip
20-16-12
KB Goblet Squats
Cal. Row (SE SU 3 X LE REP INDICATE / SE DU 2XS REP INDICATE)
TTB Strict (INN ALT. TOE TO TOUCH)

STRENGHT
Dumbbell or BB Bent Row 4-5 x12-15

Straight Arm Band Pulldown 5x15 Heavy Band

8rnd

(2 squat clean + 4 front squat)

rest 90"

WOD
"KANGAROO"
10 rnd
10 cal. row
10 Hang Power Snatch 35-40/25-30kg
10 Box jump

Scoring:

SKILL
HSW

DRILLS:
D1. 6 set
2 strict HSPU wall facing + hsw partendo dal muro (2/3 steps) x 5 set
Note: x hsw dal muro provare a spingere col piede, avanzando di bacino e provare
a spostare prima una mano, poi l’altra ...se prendo confidenza provo a fare qualche
passo
D2. Totalizzare 10 pull over
Note: iniziare a prendere confidenza con il pull over partendo da terra o da un box
(instagram.com/p/Bni3OztBjt6/?utm_source=ig_web_copy_link)

Scoring:

OPZIONALE
3 RND
Run
0:30 Hard
3:30 Moderate
2:00 Easy
1:00 Walk

5 RND
Rest 1-2' TRA I RND

Dumbbell Close Grip Pullover 12-15
Plank Shoulder Taps 10 per arm Bodyweight

Alternating Hammer Curl 5 X 5-6 per arm

A.
5' DU 40"ON 20" OFF
4x 20-30" Front Rack Hold (TENERE LA POSIZIONE CON CARICO LEGGERO SIA CON BB CHE CON KB )
POI
4 RND
100DU / 200SU
20 SIT-UP+PLATES
10 Empty Bar Squat clean

B.
“Touch and Go” Push Jerk
18/15/12/9

C.
AMRAP 8'x 2RND
8 Hang Power Snatch
8 Burpee Box Jump Overs
Rest 5'

E.

5a. OLY – For Weight
Every :90 for 12:00
1 Drop Snatch (

) + 2" Pause OHS

F.
For Time
200 j. jack
150 Goblet Lunges
100 W. ball (in alternativa thruster leggeri)

G.
AMRAP 10 '
2-4 Unbroken Strict HSPU
40" hollow

RMU

Warm up: classis gymnastic
5 pull up 5 push up 2x

Core with ring

ring keep 2x10 sec
front bend press 2x8
bend rmu 3x10
easy rmu 3x5
hollow hold 2x15
arch hold 2x15
ring push up 2x5
ring pull up 2x5
10'
RMU with BEND
rmu with help

Wod: EMOM 6'
20" ring pull up hold
20" rest
5 ring push up

In a 6 minute window:
0-4 Max Row Cal
4-6 Max Pull Ups
Rest 3'
In a 6 min window:
0-4 Max Pistols
4-6 Max DU
Rest 3'
In a 6 min window:
0-4 Max Walking Lunges
4-6 Max Push Up

3 rd.
20 Sandbag over shoulder / keeping it at least 10 sec. in your lap, breath.
20 meter Sandbag carry / slow pace, keep your core tied.

Focus on good technic, slow, no time to take, enjoy!
30 kg - 50 kg. as you need.

• 3 Round of:
Row 1000/800 m
5 Round of “Cindy”
1 Round of “Cindy” =
Pull Ups 5 reps
Standard Push Ups 10 reps
Air Squats 15 reps