18 giugno
STRENGHT
HANG POWER SNATCH
4 RDS
2 hang power snatch
+
6 over head squat
WOD
10 ROUNDS
10 DB thruster one arm (5+5)
10 DB over head lunges (5+5)
5 burpees over DB
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
10 jumping jack
5 back extension
5 sit up
5 air squat
3 push up
100 push up
200 air squat
200 sit up
every break 50 su or 50 jumping jack
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
10 jumping jack
5 back extension
5 sit up
5 air squat
3 push up
30″ plank
+
10″+15″ side plank
50-40-30-20 jump squat
20-30-40-50 hollow rock
50-40-30-20 lunges
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
10 jumping jack
5 back extension
5 sit up
5 air squat
3 push up
2″ to go in bottom position and 2″ to get up
5 burpees
10 air squat
10 push up
5 hand stand push up
10 jumping jack
5 back extension
5 sit up
5 air squat
3 push up
3 table row
accumulate in 4′ 20 – 35 reps of kipping hand stand push up
rest2′
accumuluta in 3′ max rep of hand stand push up
20 reverse lunges
15 burpees
10 pistol (5+5)
3 wall climb
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
10 jumping jack
5 back extension
5 sit up
5 air squat
3 push up
3 table row
50 jump squat
100 jumping jack (200 jump rope)
50 american swing (good morning with back pack)
50 push up
50 V sit up
50 table row
50 lunges