RestDay!

4min amrap
Row for cal
2min rest
4min amrap
8 Double Kb clean
8 burpees
2min rest
4min amrap
Row for cal
2min rest
4min amrap
8 Double Kb clean
8 Burpees

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

Warm up(10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 pvc pass thru
10 pvc good mornings
10 halo
:30 sec samson per side

Workout(12)
Amrap 12
12 jump rope-challenge-double unders
12 lunges
12 ground to overhead-35/25-challenge-45/35

Opt(12)
800m run
5x5 back ext
gym 🐐

Finisher
50 rtw
1:00 min quad stretch

"The Bells and The Bar"
8 Rounds for Time (Team of 2)
6 Man Makers @22,5/15kg
10 Synchron C2B/ Pull-Ups
30 calorie Row
10 Synchron T2b
30m Dumbbell Lunges @2x22,5/15kg

TC:40'

"Tall Snatch" 5x3

Te-Veto + Tempaus 5 x (1+1)x70%

Tempaus-veto (pito yläasennossa, kannat lattiassa)
1x3x85%, 2x3x90%

Takakyykky 3 x 5 x70%

3 x 7 korkea boksi hyppy
3 x 30 sek. lisäpainolankku

Every 10min do 20 Pullups, 20 Deadlift 80/55kg, 240m run, 30 1h Dumbell Snatch 22.5/15kg

For time
1000m Row
100 Push Press @35/25kg

PP light weight, big sets
Timecap: 12mins