PARTE A

Warm up
4 round
20 slide wall

10 spinte bacino mani dietro la schiena
10 rotazioni braccia petto a terra
5 push up 4221

PARTE B

Pancia piana db ( un braccio alla volta) 4x12 rest 90’’

E2mom per 16’ (OGNI 2')

: 10-8-6-4-4-2-2-1 reps di ohs poi rest 3’

Ogni 3’’ una rep di ohs col 50% del massimale trovato ( x max time)

PARTE C

C1

3x 2’ On 30” Off

 15 <a href='/journal/movements/14'>Deadlift</a> (presa <a href='/journal/movements/1'>Snatch</a>)

  9 <a href='/journal/movements/205'>Hang Power Snatch</a> 

  6 <a href='/journal/movements/1'>Snatch</a>

  Max rep <a href='/journal/movements/20'>Overhead Squat</a>

50% rm

5x3 Snatch Pull + 1 Power Snatch Rest 60” 80-85%rm

C2

Ladder (possibilmente unbroken)

1 TTB + 1 pu + 1 c2b + 1 Mu rest 90”

2 TTB + 2 pu + 2 c2b + 2 Mu rest 90”

Fino ad arrivare a 5

WOD1

For Time:
12_9_6
Power Snatch 50/35KG
24_18_12
BBJO

WOD2

3 RND
Row 1k
15 Bent Row
25 HSPU

Deadlift 3 RM

WOD Prep
EMOMx9
1 - 5 thrusters
2 - 5 deadlifts
3 - 5 box jumps

Team WOD
Teams of 2
50 Deadlifts (225/155#)
50 Box Jumps (24/20”)
50 Thrusters @ 95/65lbs
50 Burpees
50 Snatches @ 95/65
* 1 person works, 1 person runs 200 meters.
* Partners Switch when the runner returns. If the reps are complete before the runner returns move on to the next movement.

Alakroppa ja selkä.

1/2/3/4/5
Bear Complex at 100% 1RM Snatch
Bar Muscle Up

Resisted Nasal Breathing: 15 breaths.
+
- Global Foam Roll pecs x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.

BOULDER SHOULDERS

3x15 Front raise
3x15 Lateral raise
3x15 Upright row
After each set 15 Hollow rocks, then rest for 1min.

Käytä jotain painona...lastaa vaikka reppuun tai muovikassiin jotain. Painoa ei tarvitse olla paljoa!

A) NOTES
- Strength: Today we've got some great single leg work with two different movements and one of our favorite core variations, the Overhead Sit-up
- Metcon: Tough chipper, the first two movements should almost be warm-up for the last of Goblet Reverse Lunges. Break as needed so you don't redline early.
- Equipment: Medium & light weight, medium band

B) WARMUP
4 rounds:
2 Side/Side Deep Lunge + Sumo Twist
4 Upward to Downward Dog + Toe Touch
6 Arms Overhead Squats

C1) SINGLE ARM FRONT RACK BULGARIAN SPLIT SQUAT
4 x 8-12 each 3s down. Rest 60s.
C2) BAND RESISTED KETTLEBELL SWINGS
4 x 20. Rest 60s.
C3) OVERHEAD KETTLEBELL SIT-UPS
4 x 10 each. Rest 60s.

D) FOR TIME
60 Goblet Squats
80 KB RDLs
100 Goblet Reverse Lunges total
- Goal: Tough pace but breaking sets as needed so you don't redline.

E) WORLD'S GREATEST STRETCH
5 deep nasal breaths in each position

All video links found here

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NO EQUIPMENT OPTION

B) WARMUP
As above

C1) RFESS
4 x 8-12 each 3s down. Rest 60s.
C2) SEATED JUMPS (from chair?)
4 x 10. Rest 60s.
C3) OVERHEAD SIT-UPS
4 x 10 each. Rest 60s.

D) FOR TIME
2 sets
50 Air Squats
50 Reverse Lunges total
Rest 1:30 between sets
- Goal: Tough pace!

E) WORLD'S GREATEST STRETCH
As above

4 rounds:

• 1 minute max meters in row
• 1 minute max burpees
• 1 minute max pull-ups/ring row
• 1 minute rest

3RFT:
3 Strict C2B
3 C2B
3 Bar MU
Rest 1:00 between rounds