WU:
1 mile run (Level 1 checkoff)
7:30

Took photos during actual WOD

Level 1 checkoff: Christine
3 RFT
500m row
12 body weight deadlifts (135)
21 box jumps (20)
13:41

25 unbroken wall balls (14)

Level 1 Checkoff complete

3 x 3 sumo deadlift

VENERDI
A

Warm up mobility 10’

Squat flow video

3 round: 30” duck walk 30” palloff dx 30” palloff sx 30” monster walk dx 30” monster walk sx 20 front squat 3-3-1-1 pc 10 spinte bacino alto

B

Front squat :

5   20"  4  20"  3  20"  2  20"  1  rest 3'  75%
Strict pull up:
Per 10' ogni 20" una rep

C

WEIGHLIFTING 

For time:

Grace 60/42kg

Rest 5’

Isabel 60/42kg

D

WOD 1
2 RND
10 BMU
20 Ring Dip
30 GHD
40CAL ROW

E

WOD2
For time:
Run 800MT
100 Push-Ups
50 C2B
25 Thrusters (50KG/35KG)

OPTIONAL WORKOUT

GYMNASTICS 

EMOM 12’

1: 1 TTB + max time L-Sit Hold

2: 2 TTB + max time L-Sit Hold

... 

( non mi stacco dalla sbarra dopo aver fatto i TTB)

Extended plank hold 60”

Rest 30”

Superman 60”

Rest 1’

X 3

ENDURANCE 

Row 

300mt fast 200mt slow

Rest 60”

X 5

2 rounds:
*30 pull ups
*30 push ups

Every min 3 burpees untill the work is done

minifran

15-12-9

-leuanveto
-käsipainothruster

Kippi-harjoittelua

For quality:
20 Strict Chest to bar pull-ups (pronated grip)
20 Strict Wide grip pull-ups (chin over) (Pronated grip)
20 Chin-ups (supinated grip)
*Each time you break 5 push-ups + 10 air squats
Sx: If you will be breaking more than 3 times per pull-up variation do 2-3 push-ups + 4-6 squats
*Use a band or put your foot on a box to assist so that you can do each pull-up variation in 3-4 sets max.

5 round of
30sec Med ball Cleans
30sec Med ball Push press
30sec Med ball V-ups
30sec Russian Twist
30sec rest

cnj
squ