EMOM 12 min:
- 2 pistols.
- 5 pull ups.
- 10 air squats.
- 5 push ups.

1a) Deadlift 10x3x85% + 2,5kg
2a) tiuka leuanveto vastaotteella 3x8
2b) manne mave 3x6x50%
2c) yhden jalan mave kuulilla 3x(10+10)

W.UP
MOBILITY ANCA E SPALLA (ERBINI)

EMOM 3 set 9'
1) 30 DU
2) 10 Empty Bar Cluster
3) 40" hollow position + plate

Push-Up with Alternating Knee Tuck (QUANDO SALGO DAL PIEGAMENTO PORTO IL GINOCCHIO A CONTATTO DEL GOMITO, STESSO LATO)
5X10

STRENGHT WL
Split Jerk
6 @62.5%
6 @65%
6 @70%
6 @72.5%
6 @70%
6 @65%

WOD
"PAOLO"
22.05.1969 + 17.05.2019

AMRAP 17'
CON VEST
49" S. RUN
5 DB BOX STEP OVER
20 (10+10) DB Sit-up one arm
19 Deficit push-up

REST 5'

AMRAP 22'

20 (10+10) DB Hang S. Clean + thruster one arm
19 cal. Row
1 Bar complex (9 Pull-up+6TTB)
5 squat snatch

cash-out
5' Run+Vest

z

opzionale

8 RND
PANCA PIANA 10-12
APERTURE LATERALI 10-12

5 x 5

200 du
20 kbs (24kg)
10 hspu
150 du
20 kbs
10 hspu
100 du
20 kbs
10 hspu
50 du
20 kbs
10 hspu

• 1-…-1 of:
BB Squat Clean
1RM

3x2min ylläpidettävä tahti, 1min lepo

150m soutu/300m pyörä,
5-8 yleisliike
150m soutu/300m pyörä

Treeni
Every 8min x 4

A)
400m run
10 Bar over burpee
10 Thruster @45/30kg
400m run

B)
400m run
10 Bar over burpee
12 Sumo deadlift high pull @45/30kg
400m run

Tc 6 min

Hiki:
32min Amrap
400m run

10 Bar over burpee

10 Thruster
500m Row

400m run

10 Bar over burpee

12 Sumo deadlift high pull
500m Row

Teams of 3
AMRAP 7:
50 Back Squats 70/50kg
50 Back Squats 85/60kg
Max Back Squats 100/70kg

Rest 3 Minutes

AMRAP 7:
50 Bench Press 60/40kg
50 Bench Press 70/50kg
Max Bench Press 85/60kg

Rest 3 Minutes

AMRAP 7:
50 Deadlifts 85/60kg
50 Deadlifts 100/70kg
Max Deadlifts 120/80kg

Treeni
Every 8min x 4
A)
400m run
10 Bar over burpee
10 Thruster @45/30kg
400m run

B)
400m run
10 Bar over burpee
12 Sumo deadlift high pull @45/30kg
400m run

Tc 6 min

Hiki:
32min Amrap
400m run
10 Bar over burpee
10 Thruster
500m Row
400m run
10 Bar over burpee
12 Sumo deadlift high pull
500m Row