LUN HD
WUP
2x
10 Lounges RNT
10 + 10 Scorpion Kick
WOD
20’ to find 2RM Back Squat
then
3×5 @50%
COUT
3×10
seated box jump @higher
MART
WUP
5rft
30” inchworn to rev snowangel
5 Ring Row
30” Skip
WOD
3x
Amrap 4’
9 Pullup
15 Jerk @50/35
21 DU
Rest 2’
(conteggio cumulativo delle rep nei round)
COUT
5×4 Partner Hamstring Negative
https://www.youtube.com/watch?v=gmqLggJ_kaM
MERC
WUP
3x
10 banded OH banded Squat (auxotonic contraction)
5+5 clamshell
10 banded good morning
BB primer
High Hang —> High Pull
High Hang —> Muscle Snatch
@bb behind the neck —> Dropsnatch from 3 extension
—
Hang —> High Pull
Hang —> Power Snatch
@bb behind the neck —> Snatch Balance
—
Floor —> High Pull
2x Floor —> Squat Snatch
WOD
Every 90” for 7 sets (increase load)
Hang —> Squat Snatch
Floor —> Squatr Snatch
COUT
4 round
200 mt run
20 swing @24/16
2 Squat Snatch @80/50
GIO Team
WUP
10” ON 10” OFF x 16 sets
. ring top hold
. squat bottom hold
switch
. bottom hold ring hold
. DB OH hold
switch
WOD
Team of 2
IGO UGO sull’esercizio
Amrap 18’
10 2DB hang snatch
15 airsquat
5 Ring Dip
COUT
Tabata Hollowbody Position
VEN
19.4
SAB
19.4