Giornata di REST ATTIVO!!
A.
5' bike
PVC+MOBILITY

POI

Ogni minuto per 9' (3 sets) :
1' – Press to Handstand Progression: Plate Drill x 5 rep

(CONTRO IL MURO) GUARDARE LA PRIMA PARTE
2' – HSPU x 10 rep
3' – Ring Dip x 10 rep

poi

3 rnd:
Push-Up con Deficit x 10 rep
Dip su Box x 20 rep
Headstand hold x 30"
Rest 1' ogni rnd

B.
ogni 3' per 15' (5 sets):
4 Front Squat + 2 p. Jerk
20 GHD
Sets 1-3 = @ 70% 1-RM Clean & Jerk
Sets 4-5 = @ 75% 1-RM Clean & Jerk

C.
For time:
100/70 Calorie Row
80 Wall Ball
60 TTB
40 one Arm DB Push-Press (cambiare lato ogni 5 rep)
20 Alt. DB Snatch

D.
Ogni minuto per 12' (4 sets) di:
1' – V-Up x 30"
2' – Hollow Rock Hold x 30"
3' – Russian Twists x 30"

Alkulämmittely ja mobility

Harjoitellaan kk heilautusta

Otm 8
4-8 kk heilautus
20-30s punnerruspito

5min amrap
40m Viivajuoksu
+1 burpee /kierros

Loppuvenyttelyt

Parin kanssa

3 kierrosta

7 burpeeta
7 wallball heittoa

Toinen tekee, toinen roikkuu

3 kierrosta

7 boxihyppyä
7 varpaat tankoon

Toinen tekee, toinen on käsilläseisonta-pidossa

TOUCH-AND-GO POWER SNATCH
Every Other Minute on the Minunte x 14 (8 sets):
At Minutes 0 and 2: 7 TNG Power Snatches
At Minutes 4 and 6: 5 TNG Power Snatches
At Minutes 8 and 10: 3 TNG Power Snatches
At Minutes 12 and 14: 7 TNG Power Snatches

Each set should be heavy for the rep range. These should be true Touch-and-Go Power Snatches without the need for the barbell to be resting in the hang on the way down. If you’re newer to the lift, then focus more on maintaining good positions and a close bar path than on hanging on to the bar, and do sets of quick bailed singes as needed.

Post loads to comments.
Exposure 4 of 8

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For Time:
9-6-3
Bar Muscle-Ups
Thrusters 155/105

The Thrusters should be heavy for you. Scale the Bar Muscle-Ups to Jumping Bar Muscle-Ups, Chest-to-Bar Pull-Ups, or Jumping Chest-to-Bar Pull-Ups as needed.

Post time and Rx to comments.

Lämmittely

Mobility

"Rapukävely- ralli"

Metcon:
1min on/off 3 kierrosta
Boxihyppy
Seinäpallo

Venyttelyt

• 2-3min. Row/Bike

• 2x
  8 squat
  8 Ring Row
  8 Push up

• Mobility...

2x
4-6 cal Bike / Row
4-6 C2B
4-6 Thruster

A.
5’ DU
PVC+Mobility
4 Rnd
12 KB Thruster (6+6 ) One arm
10 Tall Box Step Up
12 cal. Bike

B.
Emom: Ogni 90” (10 set):
Hang Clean + Jerk
(2+2)

C.
10 rnd
10 Cal. Row
10 Wall ball

D.
Pause Front Squat
3-3-3-3-3
70%+ 1RM
Pausa di 5” in bottom position

E.

Ogni 10’ , per 30’ (3 set):

400 Meter Run
10 Burpee Box Jump Over
10 C2b
10 Burpee Box Jump Over
30 GHD sit-up![]

Tall Box Step Up

(https://cdn.wodconnect.net/uploads/comment_upload/image/8542/118ec74bb5704fa58473c238a4159e182154dd93480c868f932c69e3f268c409.jpeg)

5 Rounds for time:
10 Power Snatches
10 Box Jump Overs 60/50cm (24"/20")

Barbell Pounds - 95/65
Barbell KIlos - 43/29

• 3 Round of:
Standard Push Ups 25 reps
GHD Sit Ups 25 reps
Handstand Walk 2:00 @ max meter
3:00 rest each round

Emom 30 min for quality:

0-10 min
Odd: Row
Even: Db snatch
10-20 min
Odd: Ski
Even: Mb clean
20-30 min
Odd: assault bike
Eveb: Sandbag bearhug

Keep even pace, aim for same amounts of reps and calories each round.