LUN
wup
40 j.jack
40 Airsquat
20 j.hack
20 pushup
10 j.jack
10 pullup
—Skill
B.mu
wod
Amrap 12’
5 dl
5 bmu
cout
Scarico schiena / spalle
MART HD
wup
3x
10 + 10 1arm kb clean + p.press
wod
f.squat
5 5 5 5 5
cout
3x
20 db Situp
45” plank
MER
wup
3x
5 banded rotation
5 banded goodmorning
5 banded oh lounges
5 banded ohs
wod
6 rft
10 1arm db p.snatch
10 1arm db ohs // f.squat
10 pullup
cout
Skill rope climb
GIOV TEAM of2
wup
5 d+u
5 deadbug
5 ring swing // bar swing
5 @ebb – dl
5 d+u
5 deadbug
5 ring swing // bar swing
5 hpull
5 d+u
5 deadbug
5 ring swing // bar swing
5 m.clean
wod
C.in
60 bp boxjump igougo
THEN
5rft syncro
10 ttb
10 clean
C.out
30 ring mu igougo
cout
Parlare
VEN ED
wup
30-20-10
Lunges
Hollow rocks
- 10’ drills progression
wod
8 x 1’@max 1’ recovery easy pace
cout
Stretching gambe
SAB
wup
3x
10 mb thruster
100mt f.rack 2kb carry
30 alt. Su
wod
3 rft
10 snatch
20 Wallball
40 Du
Immediately
cout
800mt run