• 5 Min AMRAP of:
Legless Rope Climb
5:00 rest
5 Min AMRAP of:
Legless Rope Climb

AMRAP 12
5 DB thrusters 35/25p
5 Burpees
*otm 1 Bar MU

4 Sets of:
One-Arm DB Push Press 10 reps/side unbroken
1:00 rest
Double DB Farmer Walking Lunges 30 reps unbroken
1:00 rest
One-Arm DB Row 10 reps/side unbroken
1:00 rest
Double DB Death March 30 reps unbroken

1:00 rest
(Utilizza dei DB il cui peso ti permetta di completare le reps unbroken.)

Lämmittely leikki ja mobility

Harjoitellaan boxihyppyä

12min amrap
20m pikajuoksu
4x punnerrusta
4x rengassoutua

loppuvenyttelyt

5x5 (75%)
Rest 3min btw sets.

Skill: re-cap of pistol progressions
And Emom.

Wod: choose your poisen !
1A : “cindy” 20 min amrap
5 pull ups
10 press ups
15 air squats

1B: “Mary” 20 min amrap
5 HSPU
10 Pistols
15 pull ups

10-10-10 of:
BB Shoulder Press
10RM
90% 10RM 10-10 reps

12 Min EM1/2OM of:
BB Clean & Jerk (2+2) reps
85-90% (2+2) RM
Ogni 1:30 x 8 sets. Le percentuali sono riferite alla (2+2) RM di Clean & Jerk precedente.
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

Penkki 6x3x40% + minikumit
Jyrkkä vinopenkki 5x5
Kahvakuulasoutu vuorotahtiin 3-5 "hapotusta"

Warm up(8)
3rds
20 m climbers
10 plank taps
100m run

Fittrain intervals(20)
c/o Alchemy 365
A20:
10-8-6-4-2 reps:
Push-Ups
Ground to Jump and Touch

…then…

2-4-6-8-10 reps:
Two Arm Curl
Butterfly Sit-Ups

…then…

30 Forearm Plank Leg Lifts

Finisher
30 w-raise
60 cross crunch
1:00 min bf stretch