Gym to Audubon park and back

Strict Ring Pull Up
21X1; 4-6reps;
rest 60sec x 3 sets

3 rounds

snatch deadlift to knee x 5
snatch pull to pockets x 5
snatch high pull x 5
(5 sec eccentric)

3 rounds

Muscle snatch x 5
Power snatch x 5
Power Snatch + OH Squat x 5
Full Snatch From Deck x 5

Strength

High Hang Snatch 2 x 5

Mid Hang Snatch 3 x 5

WOD by Chad Kiehl

1 Mile Run
400m Walking Lunges
1 Mile Run
400m Burpee Broad Jumps
1 Mile Run
400m Handstand Walks
1 Mile Run

• 15 minute Rest -

1000m Row
50 DB Snatches
100 Double Unders
50 Squats
100 Double Unders
50 Strict Pull Ups
1000m Row

• 15 minute Rest -

1000m Swim
100 Push Ups
100 Flutter Kicks
100 Crunches
1000m Swim

21-15-9
Squat Snatch (42.5/30)
Chest to Bar Pull-ups

LUNEDI
A
5' DU (cercare max rep unbroken)
PVC+MOBILITY

20'
Tabata Wall Ball
Tabata Sumo Deadlift High-Pull 40/25kg
Tabata Box Jump  
Tabata Push-Press 40/25kg
Tabata Row ( calorie) 
Tabata : 20" on e 10" off, per 8 intervalli di ogni movimento - per un totale di 40 intervalli. 

 Il punteggio finale è il totale dei punteggi per ciascuno dei 5 movimenti. 

B

Front Squat
Set 1-5 rep @ 55-60% 
Set 2-5 rep @ 65-70% 
Set 3-4 rep @ 75-80% 
Set 4-2 rep @ 80-85% 
Set 5-2 rep @ 85-90% 
Set 6-1 rep @ 90-95% 
Set 7-1 rep @ 95 +% 
Set 8-1 rep @ 100% 

poi eseguire con il 70% del carico set 8, max rep di front squat

C

For max rep:
2' BMU/C2B
Rest 60"
90" BMU/C2B
Rest 60"
60" BMU/C2B

POI

For time:
30/20 CaL. Bike
20 Burpee BJO
30/20 CaL. Bike

D

4 RND
3 Rope Climbs
20 DB Snatch
15 TTB

Rest 2'

E

LAVORO ACCESSORI
DB Bench Press 3 × 12, 3 × 6-8 
Standing Arnold Press 3 × 10-12 
DB Jump affondi 3 × 10 
Renegade Rows 3 × 10-12 / arm 
DB Deadlift Rumeno 3 × 12-15

AMRAP 10:
2/1 Rope Climbs
6/3 Ring Muscle-ups
200 Meter Run

• Rx+: 2/1 Legless Rope Climb
• Scaling for MU = bar MU, pull-ups/dips, self-assisted pull-ups/box dips.
• Alt. Scaling for 200m Run = 15 Row or Ski Cals or 10 Bike Cals.

(Metcon, time)
3 RFT:
500m Row
12 Knees to Elbows
21 KB Swing 24/16

Timecap: 10

Näillä vinkeillä rupeaa lihas venyy, paikat aukee ja rauta nousee maastavedossa.

Shoulder Press
5x3r @ 85%
2min Recovery