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Martedì 27 Giugno 2023
PROGRAM
PRE SEASON
GYMNASTIC STRENGTH
4 round, lavorare sulla qualità dei movimenti
10 strict toes to bar
15 hollow V-up
20 pistol squat
GYMNASTIC CONDITIONING
27-21-15-9
chest to bar
chest to wall handstand push up
CLASS PLUS
Deadlift
1 x 5 70%
1 x 5 75%
1 x 3 80%
2 x 3 85%
1 x 9 65%
WORKOUT OF THE DAY
COMPETITOR
team wod x 2, I go you go
2000 m row
30 clean & jerk 80/55kg
1500 m row
30 clean & jerk 90/60kg
1000 m row
30 clean & jerk 100/70kg
Individual 30" on 30" off
1000 m row
15 clean & jerk 80/55kg
750 m row
15 clean & jerk 90/60kg
500 m row
15 clean & jerk 100/70kg
CLASS
STRENGTH
(per chi sa già fare i muscle up)
In 10 min
8 x 2-3 skin the cat
SKILL
In 10 min
8 x heavy skill at bar/ring
CONDITIONING
14 min amrap
Elite
1+1 burpee muscle up (ring or bar) M / burpee chest to bar W
12 box jump over
Rx
1+1 burpee chest to bar M / burpee pull up W
12 box jump over
Scaled
1+1 burpee
1+1 banded pull up
12 box jump over
EXTRA
MOBILITY
STAMINA
For time:
100 wall ball
37:14 team con marchino