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Giovedì 4 Luglio 2024
PROGRAM
IN SEASON
STRENGTH
Press
emom 12
odd: 4 press 75-80%
even: 6 push press esplosivi (stesso carico del press)
GYMNASTIC
Every 2’50” x 5
Max strict handstand push up
CLASS PLUS
Power Clean tng
5 x 5 75%
F*CK THE WEAKNESS
WORKOUT OF THE DAY
COMPETITOR
CONDITIONING A
Team wod x3
For time:
15 cal ski erg (A)
10 alternate dumbbell clean & jerk 30/20 (synchro B+C)
15 cal ski erg (B)
10 alternate dumbbell clean & jerk 30/20 (synchro A+C)
15 cal ski erg (C)
10 alternate dumbbell clean & jerk 30/20 (synchro B+A)
Time cap: 6 min
Versione individual:
6 min emom
odd: 15/12 cal ski erg
even: max dumbbell clean & jerk 30/20
CONDITIONING B
Team wod x3
For time:
15 cal bike erg (A)
15 burpee over the bar (synchro B+C)
15 cal bike erg (B)
15 burpee over the bar (synchro A+C)
15 cal bike erg (C)
15 burpee over the bar (synchro B+A)
Time cap: 6 min
Versione individual:
6 min emom
odd: 15/12 cal bike erg
even: max burpee over the bar
CORE
Not for time:
Accumulare 100 ripetizioni di ghd sit up
CLASS
GYMNASTIC CONDITIONING (no score)
10’ emom
Odd: 15 kettlebell swing 32/24
Even: max wall facing handstand push up
CONDITIONING (score)
12’ emom
40m farmer carry 2x32/2x24
15 burpee
50” max cal air bike
Io/dome/marchino
3’55” rest 1’30” 3’40