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Lunedì 3 Luglio 2023
PROGRAM
PRE SEASON
GYMNASTIC
For time:
5 round
25 pull up
20 pistol squat
2 min rest
CLASS PLUS
snatch deadlift 2 stop (below and above knee)
4 x 4 100-110% snatch
WORKOUT OF THE DAY
COMPETITOR
For time:
60 deadlift 80/55kg
60 box jump over
60 ring dip
60 wall ball
60 cal row
CLASS
CONDITIONING
team wod
21 min amrap, I go you go
16 / 24 pull up
16 / 24 box jump
16 / 24 overhead squat
16 / 24 cal row
Rx - strict pull up / barbell 60/40
Sc - kipping pull up / barbell 50/35
ENDURANCE
28 min amrap
15 kettlebell high pull 24/16
15 box jump
15 american swing 24/16
15 cal bike
EXTRA
MOBILITY
BODY ARMOR
6 round (not for time)
10dx/10sx med ball woodchop
5dx/5sx med ball halo
10-15 med ball standing french press
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20’16’’ (pushup no ringdip)