1 Set of:
Ring Muscle Ups max reps
Rest as need
1 Set of:
Ring Muscle Ups 50% max reps
Rest as need
1 Set of:
Ring Muscle Ups 50% max reps

Exercises for lower body part

• Agility Dots
• Lateral Jump
• Lunge (10 seconds)
• Squat (10 seconds)

Exercises are based on 10 reps with 3 sets each.
The resting time is in between each exercise for 20 seconds.

1956 Heroe WOD - Team of 2

AMRAP 40'

19 Synchron Burpee over the bar
56 Wall Ball
10 Synchron Power Clean @90/60kg
23 C2B/PU

Handstand walking
Warm up :
Classic gym
Zoo walk
Core

Handstand front / Back 2x10
Handstand climb 5x
Handstand side to front
Handstand oside
Handstand side to back
Handstand oside
Handstand walk with partner/s

Wod: 8 rounds for time
wheelbarrow to Shoulder 15 m
A1:8 t2b
A2: handstand <=>

Alkulämmittely ja mobility

Harjoitellaan voimisteluliikkeitä
Kuperkeikkaa ja kärrynpyöriä

12min OTM,
valakyykky 10x
Leukapito 5-20s
Sivulankku 15s +15s

Loppuvenyttelyt

Alkulämmittely leikkiä ja mobility

Kuperkeikka ja kärrynpyöriä

5×20/10s
Kuperkeikka
Roikunta
Levyhyppy
Kaari
Lankku

Loppuvenyttelyt

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

Pystypunnerrus progressio

20-15-10-5
Eturäkki askelkyykky
T2b/K2e

Loppuvenyttelyt

EMOM 10

Odd1-3 Ring MU / Bar MU / 3 tiukka C2B
Even 9 thrusters

• 16 Min E2MOM of:
Ogni 2:00 x 8 sets:
1st, 2nd & 3rd Min
BB Power Clean + Hang Squat Clean + High Hang Squat Clean + Push Jerk 60-65% 1RM
4th, 5th & 6th Min
BB Power Clean + Hang Squat Clean + High Hang Squat Clean + Push Jerk 65-70% 1RM
7th, & 8th Min
BB Power Clean + Hang Squat Clean + High Hang Squat Clean + Push Jerk 70-75% 1RM