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Mercoledì 25 Ottobre 2023
PROGRAM
PRE SEASON
GYMNASTIC
5 round
1 min on, 1 min off
Gymnastic complex
1 strict chest to ring
1 toes to ring
2 ring muscle up
STRENGTH PROGRAM
Bench press
3 x 10 55%
4 superset
8-10 decline push up on dumbbell 3100 tempo + 8-10 dumbbell lat raises
CLASS PLUS
5 superset
6/6 filly press
WORKOUT OF THE DAY
COMPETITOR
Team wod:
for time
800m partner run
40 partner wall ball
40 syncro toes to bar
40 partner deadlift 140/100kg
800m partner run
Individual:
for time
800m run
20 wall ball
40 toes to bar
40 deadlift 80/55
800m run
CLASS
STREGTH
8 min emom
2-3 weighted chin up
SKILL
8 min emom
butterfly or kipping progression
CONDITIONING
17 min amrap
5 deficit plate push up*
7 pull up
11 air squat
* un disco sotto ciascuna mano, uomo 15kg, donna 5kg solo il petto tocca terra
ENDURANCE
30 min amrap
12/9 cal row
7 push up
11 air squat
EXTRA
MOBILITY
SKILLS
6 min amrap
double crossover / crossover / double under
13’50 individual