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Martedì 29 Agosto 2023
PROGRAM
PRE SEASON
GYMNASTIC SKILLS
10' practice
freestanding handstand / freestanding handstand push up
GYMNASTIC CONDITIONING
Afap
12-10-8-6-4 ring muscle up
8-12-16-20-24 pistol squat
Not for time
5 round
5m handstand walk con pirouette
10 box jump 75/60cm
CLASS PLUS
Deadlift, 2' rest tra un emom e l'altro
emom 4’ - 4 deadlift 75%
emom 4’ - 3 deadlift 80%
emom 2’ - 2 deadlift 85%
emom 2’ - 1 deadlift 88-90%
WORKOUT OF THE DAY
COMPETITOR
assault bike
5 set:
1’ on 1’ off
45’’ on 45’’ off
30’’ on 30’’ off
15’’ on
rest 2’ ogni fine set
CLASS
GYMNASTIC SKILLS
15 min di lavoro su una delle seguenti skill
handstand
handstand walk
handstand pirouette
CONDITIONING
9 min amrap
Elite
7 deficit handstand push up 2x10/2x5
36 double under
Rx
7 handstand push up [3 wall walk]
36 double under
Scaled
3 wall walk
24/12/6/3 double under [72 single under]
EXTRA
MOBILITY
BODY ARMOR
Emom 12
odd: 8 Pendlay row, buffer 2
even: 8-10 Dumbbell curl
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