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Lunedì 1 Maggio 2023
PROGRAM
PRE SEASON
Emom 6’
odd: 4 front squat 70%
even: 2-4 ring muscle up (lavoro tecnico)
1 min rest
Emom 6’
odd: 3 front squat 80%
even: max unbroken ring muscle up
1 min rest
Emom 2’
2 front squat 85%
1 min rest
Amrap 2'
ring muscle up
WORKOUT OF THE DAY
COMPETITOR
For Time:
800 m run
12 overhead squat
12 lateral burpee
9 overhead squat
12 lateral burpee
6 overhead squat
12 lateral burpee
3 overhead squat
12 lateral burpee
800 m run
Elite: 70/50kg
Rx: 60/40kg
CLASS
TEAM WOD STAMINA
Score A (rep di front squat)
12 min amrap
max unbroken front squat from the ground, I go you go
then 200m run
Dopo ogni set unbroken l'atleta esegue 200m di corsa mentre il compagno può già iniziare il suo set unbroken.
Stesso pattern per i team da tre.
Rx: 80/55kg
Scaled: 60/40kg
Rookie: 40/30kg
TEAM WOD CONDITIONING
Score B (rep di burpee)
6 min emom
10 wall ball (I go You go)
amrap syncro burpee
EXTRA
MOBILITY
BODY ARMOR
5 round
8 barbell box step up, buffer 2
8 pistol squat
8 barbell roll over
1 min rest
17’40’’ @60