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Venerdì 14 Aprile 2023
PROGRAM
PRE SEASON
5 round, not for time, tra parentesi trovate delle tempistiche indicative per valutare eventuali scalate
15-20 ghd hip extension (30"-45")
500m row (2'00"-2'10")
12-10-8-6-4 ring muscle up (40"-60")
2 min rest
CLASS PLUS
5 x 4 rebound jerk, buffer 2
WORKOUT OF THE DAY
COMPETITOR
In 20’:
0'-6’
1 km run
amrap toes to bar (score A)
6’-8’
rest
8’-18’
amrap (score B)
2 rope climb
25 wall ball
25 kb swing 24/16kg
50 double under
CLASS
CONDITIONING
team wod, I go you go
23 min amrap
35 wall ball
35 double russian swing 2x16/2x12
35 pull up
35 kb stoh 2x16/2x12
ENDURANCE
35 min amrap
15 wall ball
15 kb russian swing 24/16
15 toes to kettlebell
200m run
EXTRA
MOBILITY
GYMNASTIC STRENGTH & BODY ARMOR
8 min emom
odd: max weighted strict ring dip 16/5kg
even: max weighted strict pull up 16/5kg
6 min amrap
dumbbell push up + plank row dx/sx
Score A) 55 toes to bar
Score B) 3 rnds