Final WOD ISD Scegli e prova uno dei WOD delle finali.

C.
Three sets of:
Halting Clean Deadlift x 2 reps @ 110-120%
(pause 2 seconds at mid-thigh)
Rest as needed

A.
50 du
20 ohs w , plates
15 down & up
20 s. walk
50 du

mobiliy con PVC per snatch

B.
Ogni 2' per 6' (3 set)
Snatch Press x 5 rep

poi

Ogni 2' per 4' (2 set)
Snatch Press x 3 rep

poi

EMOM per 8' (8 set)
Snatch Balance x 4 rep
tenere la bottom per 3"

C.
Ogni 2' per 6' (3 set)
Snatch High Pull + Snatch + Overhead Squat x 1 rep @ 60% di 1-RM Snatch

poi

Ogni 2' per 16' (8 set)
Snatch

Sets 1-2 = 2 rep @ 70%
Set 3 = 2 rep @ 75%
Set 4 = 2 rep @ 80%
Set 5 = 2 rep @ 85%
Set 6 = 1 rep @ 90%
Set 7 = 1 rep @ 92%
Set 8 = 1 rep @ 95%

D.
For max reps:
30 " GTO Max rep
Rest 15"
45" di Bar-Facing Burpees

Rest 90" e riopetere per 4 rnd

E.
3 rnd
Stiff Leg Deadlifts x 10 reps (trovare un carico adeguato)
Rest 2 minutes

F.
TEAM WOD AMRAP 18'
20 DEVIL P. ONE ARM
4 ROPE CLIMB
30 TTB
40 CAL. BIKE
20 RING DIP

G
6' W. UP
TEAM WOD AMRAP 18'
30 CAL. ROW
30 P. SNATCH
60 DU
30 FRONT RACK W. LUNGES
30 MB BOX STEP ON HIGH

Warmup:
3 sets
15 wall balls (14)
10 pushups

Strength: Worked on back squat form
2x5 (45)
1x5 (65)
1x5 (85)
1x5 (105)

WOD:
15 min AMRAP Ladder
2 DB Snatches (25)
2 Ring Dips (blue band)
4,6,8...
16+28

Parin kanssa
Superkids

4 x 250 m

Ninjat

4 x 400 m

Practice backward roll to support on rings

AMRAP 20min:
20 KBS 24/16
10 KB Push Press (left) 24/16
10 KB Push Press (right) 24/16
20 Burpees

5RFQ
2 Minutes Rowing @22spm
1 Minute Rowing @20spm
30 Secs Rowing @18spm
rest 30 seconds

aim to row consistently at 2:00/500m pace throughout.

A.M.R.A.P. 10'
► 20 HSPU
► 20 Cal Row

Etukyykkyjä:
lämppä 3x7
Työ osuus 6x5 (Max 70%)