22 giugno
SKILL/STRENGHT
HAND STAND PUSH UP
1′ max rep
1′ rest
EMOM 5′
60% of RM
WOD
AMRAP 15′
10 one arm squat jerk
20 american swing
every 3′
5 burpees
15 air squat
1′ max rep
1′ rest
EMOM 5′
60% of RM
10 one arm squat jerk
20 american swing
every 3′
5 burpees
15 air squat
20 pull up
30 air squat
20 hang power clean
30 burpees
work only when breathe is in
12 push up
10 lunges
5 kb deadlift
3 bar muscle up / 6 chest to bar / 9 pull up
12 power clean & jerk
20 sit up
2 hang power snatch
+
6 over head squat
10 DB thruster one arm (5+5)
10 DB over head lunges (5+5)
5 burpees over DB
buy in 70 wall ball
4 rds
60 du / 120 su
12 power snatch
cash out 70 wall ball
2 military press
3 push press
5 push jerk
50-40-30-20 american swing
20-30-40-50 box jump
50-40-30-20 V sit up
2″ pause in bottom position
A1
5 burpees
5 ttb / ktc
5 pull up
rest 45″
A2
4 hang power clean
5 push up
6 shoulder to over head
FLOW A1 – A2 – A1 – A2 – A1 – A2
Rx
max reps in 1′
rest as you need
EMOM 6′
70% of test every minute
7 power clean
9 thruster
7 front squat
12 deadlift
Rx
accumulate in 4′ 25-30 strict hand stand push up
rest 2
accumulate in 3′ 15-20 strict hand stand push up
Scaled
accumulate in 4′ 30-35 kipping hand stand push up
rest 2′
accumulate in 3′ 25-30 kipping hand stand push up
20 dumbbell reverse lunges
15 front burpee over the bar
10 pistol squat
5 pedlay row
50 box jump
50 cal row
50 deadlift
50 wall ball
50 push up
50 american swing