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Mercoledì 21 Dicembre 2022
PROGRAM
OFF SEASON
Push press
1 x 6 60%
1 x 4 70%
1 x 4 80%
3 x 2 85%
Dumbbell lat fly + front raises
4 x 6+6
Pistol squat from box stop 2" bottom
4 x 5 buffer 2
PRE SEASON
Superset push press + legless rope climb
Dopo ogni set 2-3 legless rope climb
1 x 6 60%
1 x 4 70%
1 x 4 80%
3 x 2 85%
IN SEASON
10 round
1 legless rope climb
1 squat snatch as heavy as possible (carico costante)
1:30 min
CLASS PLUS
3 power jerk
1 x 60%
1 x 70%
1 x 75%
3 x 80%
WORKOUT OF THE DAY
COMPETITOR
emom 20’:
I: 1/2 pegboard
II: 15 handstand push up
III: 15 hang power clean 50/35kg
IV: 15 box jump 60/50 cm
no score
CLASS
In 23 min, team wod
CONDITIONING (score)
30 syncro* hang power clean 60/40
50 handstand push up, I go you go
130/100 box jump 50cm (x3/x2) I go you go
50 handstand push up, I go you go
30 syncro* hang power clean 60/40
*nei team da tre, il syncro è solo 2 persone per volta. Il terzo atleta riposa.
Nel tempo rimanente:
CORE (no score, stessi team)
A. plank
B. V-up
C. rest
ENDURANCE
30 min amrap
1 wall climb
6 burpee box jump
9 double dumbbell hang power clean
12 v-up
EXTRA
AEROBIC POWER
death by push jerk and burpee
emom
1+1 db push jerk 2x20/2x15
1+1 burpee
MOBILITY