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Mercoledì 22 Marzo 2021
PROGRAM
PRE SEASON
6 superset
3 Banded stability overhead press RPE 9
6/6 Half turkish get up 12-24/16-32
10 min emom
odd: 15/12 cal ski erg
even: 15m handstand walk, lavorare con rampe e/o ostacoli
CLASS PLUS
bar/ring muscle up
every 1'30" x 8
max unbroken
WORKOUT OF THE DAY
COMPETITOR
For time:
21 pull up
42 double under
21 thruster 43/30 kg
15 chest to bar
30 double under
15 thruster
9 bar muscle up
18 double under
9 thruster
CLASS
CONDITIONING
24 min emom
45" on, 15" off
a. max handstand push up
b. max cal row
c. max ring dip
d. max cal row
Score 1: a+c
Score 2: cal row
ENDURANCE
30 min emom
a. max walking push up
b. max cal bike
c. max cal ski erg
EXTRA
STRENGTH
5 min rest post metcon
then
Every 1'30" x 6
200m run
1 thruster (da terra), carico a salire fino a trovare 1rm
MOBILITY
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