SPALLE E ANCHE NICHOLAS (VEDERE VIDEO INSTAGRAM)

POI

Row 500m/RUN /2' DU
POI
3 Rnd
3 Strict HSPU
60" v-up
9 alt. kb snatch

3-4 Rnd
rest 2' tra i round e 1' tra set
- High Kettlebell Clean to Overhead Press 10-12
- Strict Overhead Barbell Press 10-12

STRENGHT WL
EMOM
OGNI 2' PER 6' (3SET)
SNATCH PRESS FROM RECEIVING PER 5 REP

OGNI 2' PER 10' (5 SET)
1 SNATCH PUSH PRESS + 2 OHS

Partenza da sotto il ginocchio Hang Squat Snatch
8×2 @80-85% @1RM

WOD
" VIPER"
FOR TIME
Row/Run 500mt
12 (6+6) weighted pistol squat (dx+sx)
18 alt. DB Snatch
24 DL
Row/Run 500mt
Rest 2'
100 DU
12 (6+6) weighted pistol squat (dx+sx)
18 alt. DB Snatch
24 DL
100 DU
Rest 2'
Row/Run 250mt + 50DU
12 (6+6) weighted pistol squat (dx+sx)
18 alt. DB Snatch
24 DL
Row/Run 250mt + 50DU

SKILL - HSW
EMOM
OGNI 2' 3-4 set
1) HSW
2) Single Arm Alternating Lateral Shoulder Raise with Top Hold 10-12 per arm (VEDERE VIDEO LUCA INSTAGRAM)
3) Hang Power Clean 12-15

Total 60min
2000m row
A.
For times:
Run 2400 Meters > row 2500m
Result: 11.00.2, 2.12.0/500m, 163/177
Rest exactly 6 minutes

Run 1600 Meters > row 1500m
Result: 6.19.8, 2.06.6/500m, 171/183
Rest exactly 4 minutes

Run 800 Meters > row 1000m
Result: 4.04.4, 2.02.2/500m, 176/189
Rest exactly 2 minutes

Run 400 Meters > row 500m
Result: 1.55.9, 1.56.0/500m, 176/189
Total 36.00, 159/189

B.
10 min of walking on treadmill

lepoja

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

5 Rounds, Not for Time:

3 Legless Rope Climbs
20 GHD
50′ Handstand Walk
30m suitcase carry 60/40kg
3 RMU
30m suitcase carry 60/40kg

Keskity hyvään tekniikkaan
Tee nousevilla painoilla
Lepo sarjojen välissä 60-90s.

Vacation Travel WOD:

(6) Rounds
- 10 Air Squats
- 10 Push Ups
- 10 Sit Ups

Completed this in the Nashville Hotel Weight Room. My older middle sister joined us to get a little exposure to CF. I continued my rounds until everyone else finished, completed (8) rounds. Post WOD we walked the hotel hallways and stairs as it was raining in Nashville that morning.

Three sets of ten; 10RM; 95% x10, 90% x10

Eilinen/
Lepo

Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (43 / 29kg.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats ( 43 / 29kg.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (43 / 29kg.)
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds