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Venerdì 2 Settembre 2022
PROGRAM
PRE SEASON
Deadlift 1 x 7 70% 1 x 5 75% 1 x 3 80% 1 x 1 85%
1 x 7 70% 1 x 5 75% 1 x 3 80% 1 x 1 85%
snatch grip high pull 4 x 8 buffer 1
5 superset
4-6 slow hollow pull up
6-8 pendlay row
1 min rest
IN SEASON
5 round (medium peace)
max ub toes to bar
3 deadlift 150/105
14 sledge hammer slam
3 tyre flip
14 ghd sit up
CLASS PLUS
Deadlift
1 x 7 70%
1 x 5 75%
1 x 3 80%
1 x 1 85%
1 x 7 70%
1 x 5 75%
1 x 3 80%
1 x 1 85%
WORKOUT OF THE DAY
COMPETITOR
For time
3 round
40 wall ball
12 dumbbell power snatch 30/20
12 burpee over the bar
2 min rest
CLASS
CONDITIONING: team wod
2300/2000m row
50 synchro snatch 40/30*
13/10 rope climb, i go you go
50 partner wall ball (I go Y go nel caso di uomo + donna)
90/70 cal bike
time cap 27 min
*nel team da 3 il syncro è in 3, per mantenere l'Rx il peso può essere compensato tra i componenti del team.
EXTRA
AEROBIC CAPACITY
32 min emom
a. 15/12 cal sky erg
b. 200m run
c. amrap double under
d. rest
MOBILITY