Kulmasoutu käsipainolla 6x12-20 / puoli

Voimapyörä 5-8x8-20

Hauiskääntö tangolla 5x10

...ja sitten kehonhuoltoon :)

WU
3rds
150m run/walk
10x air squat
10x burpee
+
pohkeiden mobbailu

Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
then 2 rounds of :
1:30 cardio machine @easy/mod pace
5+5 squat strech
5 push up to downdog pose
5 goblet squats
5 goblet hold press
5 goblet hold thrusters
5 burpee box step overs

Warm up(10)
3rds
20 heels to rear
10 pik n grass
5 over/under

WRK(24)
WRK 3:00 REST 1:00 x6
12 dumbbell power clean(chose weight)
12 burpees
24 alternating sit up

Finisher
50 tucks
1:00 hamstring stretch

6 x T2Bs
6 x Box Jumps
6 x Ring Dips
GO FAST

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly C2B Pull Ups 4-6 reps
Strict Ring Dips 7 reps
One-Arm KB Overhead Squats Dx (light weight) 10 reps
One-Arm KB Overhead Squats Sx (light weight) 10 reps
GHD Sit Ups 10 reps

• 2min. Row/Bike/Run

• 1 rnd:
  6 Spider lunge w/ twist
  6 Up&down dog
  6 Side squat
  45s. Shoulder rotations w/ stick

• 2 rds:
  30s.
  6-8 DB snatch
  6-8/hand Push press w/ db
  6-8 Ring row

• Mobility...

W-UP
pvc+mobility
Banded Pigeon Stretch 2' Per lato
banded shoulder distraction 1' per lato
wrist strectch 2' (lavorare sulla mobilità articolazioni del polso e gomito)

FOR TIME COMPLETARE :
80 V-UP
90 PULL-UP
(VARIARE LA PRESA, LARGA , STRETTA E SUPINAZIONE RIPARTENDOLE IN 30,30,30 CON UNA LOGICA ES. SET DA 5)
100 PUSH-UP

Scoring:

STRENGHT . WL
EMOM
OGNI 2' PER 14' (7 SET)

PUSH PRESS+PUSH JERK+SPLIT JERK
PRIMA DI FARE LO SPLIT JERK RIMANERE IN POSIZIONE PER 2"

EMOM
OGNI 2' PER 12' 6 SET
3 Squat Clean + Split Jerk O P.jerk
PARTIRE OGNI VOLTA DA TERRA NO TOUCH&GO
carico @75-80%

Scoring:

Conditioning & skill
Climb the Ladder
KIPPING/BUTTERFLY Pull Up (CERCARE LE SERIE UNBROKEN O SCENDERE IL MENO POSSIBILE )
3-6-9-12-15-18
Rest 5'
C2B
2-4-6-8-10-12
Rest 5'
BMU/RING MU
1-2-3-4-5-6

Scoring:

WOD FOR TIME
For Time
8 RND
10 cal. row/50 DU
10 TTB
10 Overhead Squats 50-60/35-45KG (SCALARE ULTERIORMENTE IL CARICO IN BASE A QUELLO CHE RIUSCITE A GESTIRE)
10 BJO

Scoring:

WOD 2 AMRAP
AMRAP 4'
15 Burpees Target
15 A. SWING
15 W.Ball
Rest 2'
AMRAP 4'
9 Burpees Target
9 A. SWING
9 W.Ball
Rest 2'
AMRAP 4'
6 Burpees Target
6 A. SWING
6 W.Ball

Scoring:

OPZIONALE

• Single Arm Alternating Curl 4X10-15

• Plank Shoulder Taps 4X20

• Push-up Plank Glute Raise 4X10

• DIP 4X10

WARM-UP
3 SETS (10:00 Cap)
15/12 Cal Bike (@65/60 RPM)
5/5 Single Arm KB Deadlifts (Light-Moderate)
5/5 Single Arm KB Hang Cleans
5/5 Single Arm KB Front Rack Reverse Lunges

• World's Greatest Stretch x 5 reps each side
• 2:00 Walk: Nasal Breath for 10 seconds + 2-5 second breath hold for the duration.