Abs: EMOM for 4 rounds
1) 5-10 Strict T2B
2) 5-10 Dragon flags
3) AMSU
4) Rest

Wodin venyttelyt voi tulla tekee ja metconin keppeesti...

Gymnastics

Warm up
10min

Gymnastics for quality
15min
WOD skills practice

Gymnastics WOD
EMOM 30min

10 alt. Pistol squats
8 T2B
6m handstand walk
4 high box jumps
2 Ring Muscle up

Scale as needed

• 6 Min EMOM of:
BB Hang Squat Snatch
1st & 2nd Min
95% Heavy 1-1 rep
3rd & 4th Min
90% Heavy 1-1 rep
5th & 6th Min
85% Heavy 2-2 reps
Le percentuali sono riferite alla singola pesante (Heavy) di Hang Squat Snatch precedente.

A.
2' Glute Bridge
2' Air squat
PVC+MOBILITY
3 Rnd
8 Hang Clean Thrusters (PARTENZA DA HANG E NON DA TERRA)
24DU

B.
7'
40" ON
20" OFF
POWER CLEAN MAX REP (CARICO MEDIO)

C.
AMRAP 20'
28 M. CLIMB
21 HSPU (PIKE PUSH UP)
14 A. SWING

D. For Time
4 Rnd
10 squat clean
20 w. lunges BB front rack
Rest 2'

E.
12 Rnd
7 TTB
17 toe to touch

F.
3×10 Hip Extensions

5×20 Banded Strict Pull Up (se non avete l'elastico tenete 6-8 strict pull-up)

Bench press 3x5@heavy weight
+
5rft:
10 TTB
15 Burpees

Give your body and mind the rest it needs.
Stretching and mobility work.

Weighted chinup 3 RM, rest 4min, then max reps without weight

1-6 pullups/chinups

For time

• 30 dumbbell push-ups
• 30 dumbbell box step-ups

For the push-up, place hands on the handle of each dumbbell.

♀ 20-inch box and 20-lb dumbbells
♂ 24-inch box and 35-lb dumbbells