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Mercoledì 19 Luglio 2023
PROGRAM
PRE SEASON
GYMNASTIC
6 x 2-3 skin the cat + max time L-sit
5 x 1 min on 2 min off
gymnastic complex
1 toes to ring + 1 ring muscle up + 1 ring dip
CLASS PLUS
Back squat
2 x 5 70%
6 x 3 80% recupero minimo mantenendo la tecnica
WORKOUT OF THE DAY
COMPETITOR
amrap 20’:
80 cal row
60 wall ball
40 pull up
20 devil press 1x25/17,5kg
CLASS
CONDITIONING A
team wod x3/x2, I go you go
12 min amrap
30/20 cal bike
3/2 rope climb
21/14 hang power snatch 35/25
CONDITIONING B
team wod x3/x2, I go you go
10 min amrap
30/20 cal row
3+3/2+2 squat snatch 60/40
ENDURANCE
32 min amrap, medium pace
18 hang dumbbell snatch 20/15
18 ring body row (il piu basso possibile)
18 burpee box jump
200m run
EXTRA
MOBILITY
STRONGMAN
emom 15'
max tyre flip
max time hummer hold
rest
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1 round+115 troppo stanco