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Mercoledì 29 Giugno 2022
PROGRAMS
PRE SEASON
Military press
1 x 6 50%
1 x 4 60%
1 x 4 70%
1 x 2 75%
1 x 2 80%
1 x 1 90%
Trovare 1RM del giorno
1 push press 2 power jerk
4 x buffer 1
Hang muscle snatch
4 x 2 buffer 1
IN SEASON
every 2 min for 9 rounds afap
6 shuttle run 10m
1 legless rope climb
3 hang muscle clean 70/50
12 min emom
odd: 3-6 strict ring pull up in false grip
even: amrap sledge hammer slam (30"dx, 30"sx)
CLASS PLUS
8 min ladder clean (any style)
5 clean @50%
4 clean @60%
3 clean @70%
2 clean @80%
1 clean @85%
1 clean @90%
1 clean @90%
1 clean @90%
WORKOUT OF THE DAY
COMPETITOR: UPSIDE DOWN - RAGING BULL
WOD condiviso con
Manuel Stranger Competitor Program
A) UPSIDE DOWN
For time
4 round
21 toes to bar
14m handstand walk
7 jerk 70/50
B) LOWLAND THROWDOWN FINAL EVENT 4: RAGING BULL
For time
50 burpee over the rower
1000/800m row
time cap 8 min
Leaderboard:
https://www.lowlandsthrowdown.nl/leaderboard-finals/
CLASS: e3mo3m UPSIDE DOWN
every 3 min x 4
Rx
7 jerk 70/50
21 toes to bar
amrap (m) handstand walk
score A: m handstand walk
Scaled option
7 jerk
21 toes to bar / 14 toes to bar / 21 half toes to bar / 21 knee to chest
amrap wall facing shoulder tap
score A: shoulder tap
rest 4 min
B) In 8 min
800m run
then amrap burpee over the bar
score B: burpee over the bar
ENDURANCE CLASS
35 min amrap
400m run
20 med ball sit up
15 double dumbbell push press 2x15/2x10
5 wall climb
1 min rest
EXTRA
BODY ARMOR
6 x 6 bench press, buffer 2
MOBILITY
Score A NON FATTO
score b 6:30