“WOD STUFF”
For time
21 – 15 – 9
Deadlift
Overhead squat

wod description and rules here:(https://www.mastersteensthrowdown.nl/_files/ugd/177a05_d55a63194af7478086132b975faa950f.pdf)

10+10 seated side ways medball toss
10 ring roll-outs
15 V-ups

*rest as needed

10-8-6-4-2
Strict Ring pullups
Strict T2R

2-4-6-8-10
Strict T2R
Strict Ring pullups

14 Min AMRAP

150 Double Unders
21 Sumo Deadlift High Pull 42.5/30kg
14 Front Rack Lunge
7 Strict HSPU
3 sandbag over shoulder 60/45kg
can scale ti kHSPU

In Pairs complete;
1600m Run (Löyly and back together)
200 DB Snatch
100 burpee over db sideways
50 T2B
1600m Run

Run together but YGIG on everything else. Enjoy, this is a long fun partner workout.

I would definitely wear running trainers for the workout.

Time Cap 38 Mins

2 Rounds:
1) 5 Wall facing hspu
2) 5-10 Tempo ring row (3sec.
Hold chest to rings, 3sec.
descent)

2 Rounds:
1) 5-10 strict ring dip
2) 10 Tempo banded lat.
pulldown
(3sec. Eccentric phase)

RPE 3 to 4, rest as needed
Tailoring options:
Wall facing hspu → slow
negatives → feet on box hspu
Ring dip → push up

3-4 rounds/for 20min
-10 kipping swing
-5-10 swing with re-grip
-10 banded hollow body pull down
-1-5 Bar MU käännät
-30-60sec hs hold
-5 jefferson curl

-5 rounds

16 single arm devil's press (DB)
12 m single arm OH lunge (DB)
8 strict pull ups

TC 20 min

W.UP
2rnd
Samson Stretch 2' per lato
Spiderman + Reach 10 per lato
Banded Hamstring Distraction: 2' per gamba

5' DU MAX MT ROW

4-5 SET
10-12 RDL to Overhead EMPTY BARBELL
60" Continuous Alternating DB Biceps Curl 60"

5 SET
5 PULL-UP PRESA SUPINAZIONE

STRENGHT WL
A.
Ogni 2' per 8' (4 set):
Power Jerk + 3 Overhead Squat
youtu.be/EkS7SYZrcF8

B.
Ogni 2' per 6' (3 set):
Jerk from Split Position x 3 rep
youtu.be/l-5-2pMheKw

C.
Ogni 2' per 12' (6 set):
Split Jerk
*Sets 1-2 = 3 reps @ 65-70% *Sets 3-4 = 2 reps @ 75-80%
*Sets 5-6 = 1 rep @ 85-90%

5-6 rnd

Kettlebell Low Clean Squat Complex 5-8 REP carico pesante
Kettlebell Goblet Squat 5-8 REP carico pesante

Back Squat
*Set 1 – 5 reps @ 70% *Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 10 reps @ 78% *Set 5 – 10 reps @ 78%
Rest 2'

WOD

"TAPIR"

FOR TIME

4 RND
16/12 Cal. Row
16 alt. Kb snatch
16 TTB
REST 2'
3 RND
4 Strict HSPU
rest 30"
8 Kipping Hspu
rest 60"
12 deficit HSPU
REST 90"

N.B.: SCALARE IL NUMERO DELLE RIPETIZIONI IN BASE ALLE PROPRIE CAPACITA'.EVENTUALMENTE APPOGGIARE I PIEDI SU UN RIALZO, IN ALTERNATIVA NELLA VERSIONE CON DEFICIT ESEGUIRE HRPU

REST 2'
2 RND
12 BMU (IN ALTERNATIVA C2B)
24 Burpees OTB

Scoring:

Optional

4 set
Strict Pull-Up 6-8 (presa stretta)
rest 3' prima di passare al secondo esercizio
Alternating Hammer Curl 5-8 per braccio

4 set
Double Dumbbell Biceps Curl 5-8
rest 3' prima di passare al secondo esercizio
Chin-Ups 5 (presa larga)

Clean n' Jerk max