W.UP
lavoro spalle anche (vedi video Erbini instagram)

pvc

2 rnd

50 DU
30" HS HOLD
10 Pull Up strict
60" hollow +plates
10 Push Ups
30" HS HOLD

Strenght

4 RND
Bodyweight Squat 15 Bodyweight
Standing Calf Raise 15 Bodyweight
20 V-UP

Deficit Deadlift

10×3 @60%
METTERE RIALZO SOTTO I PIEDI

WOD

“CROCODILE 2.0”

2' ROW/RUN MAX EFFORT
6RND
5 P. ULL/C2B
5 TTB
INCREMENTARE DI 5 REP A GIRO

CASH OUT
5' MAX BMU
3' MAX DU
3' MAX BURPEES

Opzionale

TARGET: TRICEPS
3-5 ROUNDS Rest 1-3'

1 Dip 12-15 Bodyweight

2 Close Grip Push-Up 10 Bodyweight

3 Top Half Push-Ups 20 Bodyweight

"Tall Clean" 5 x 3

Työntö-Veto + Rive 5x(1+1)x70%

Työntöveto, (pidolla, kannat lattiassa)
1x3x85%, 2x3x90%

Etukyykky 3x3x65%

3 x 10 lantionnosto
3 x 8, tiukka leuka

WU
3rds
8x good morning
8x plank shoulder tap
8x burpee

L-sit Hold
Accumulate 60s
+
- Global Foam Roll Thoracic Spine x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Amrap 15'

12 DL 90/70

40 du

1 legless rope climb

Wod
8 min amrap
Treeni:
20 Db Box step ups 22,5/15 kg

15 T2b

Hiki:
20 box step ups
15 hanging knee raises

WOD
6-8 rds
5-10x push up
10x air squat
5-10x burpee
10x air squat

3 rounds:

30s + 30s side ways medball toss
8 ring roll-outs
12 alternating single leg V-ups

Warm up(10)
2rds
12 walking cradle
12 cross body crunch
12 spiderman
12 reverse lunge

RCVR(30)
walk, jog, bike, move....

Finisher
1:00 plank

• 400m. Easy run

• 1 rnd:
  5+5 Spider lunge + twist
  5+5 Up&down dog
  45s. Shoulder rotations w/ stick

• 200m Moderate run

• 3 rds:
  3 Deadlift
  3 Hang Muscle clean
  3 Front squat

• Mobility...