Pari jumppaa By Wodliiga

WOD-Liiga 15:00
Basic Endurance 16:00

EasyWod 18:00

OPTIONAL COOL DOWN

5-10 MINUTE FOAM ROLL
Options....
Quads
Glutes
Lats
Calves

A
40" ON 20" OFF DU

PVC+MOBILITY
25 REP PER MOVIMENTO CON PVC

Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings

B
Front Squat
Set 1 – 3 reps @ 55-60%
Set 2 – 2 reps @ 65-70%
Set 3 – 1 rep @ 75-80%
Set 4 – 1 rep @ 80-85%
Set 5 – 1 rep @ 85-90%
Set 6 – 1 rep @ 90-95%
Set 7 – 1 rep @ 95+%

C

In 25', trovare 1-RM di P.Jerk

D

EMOM 7 RND
1) 20/15 Cal. Row
2) 20 DU + 8 Pull-Ups
3) 12-15 Burpees Over the ROW
4) HSPU con deficit

D

3rnd
Diamond Push-Ups x 20-25 rep
Rest 60"
Banded Overhead Triceps Extensions x 30 rep
Rest 90"

video esecuzione:

Banded OH triceps extension

One-arm dumbbell bent over
-Use heavy dumbbell, but remeber keep good technic

In a 6 minute window:
0-4 Max Row Cal
4-6 Max Pull Ups
Rest 3'
In a 6 min window:
0-4 Max Pistols
4-6 Max DU
Rest 3'
In a 6 min window:
0-4 Max Walking Lunges
4-6 Max Push Up

• 5 Sets of:
Strict Ring Muscle Ups o Strict Ring Pull Ups in False-grip o Strict C2B Pull Ups
near failure max reps (2 reps buffer)
(5 Sets a quasi max reps meno 2 reps di buffer)
1:00-2:00 rest each sets

12' AMRAP

6 OHS 60/40

3 D ball shouldering 60/40

tempaus hyppy + tempaus

10 x 1+1@50-65%

5 Front Squat (bar from the ground) +
4 Walking Lunge (2+2) +
4 Front Squat +
4 WL +
3 Front Squat

Start up(14)
stretch 5 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
4 push ups
6 squat therapy
8 sec v sit

Metcon/Metcon-comp
open gym 4-5:30

Make up a wod from this past week or last week, or do some strength or cardio.

Finisher
str/roll
abs