24-30 Dicembre 2018

IMG_8970

Lunedì

Generic Warm up

3 Round
5 Hang Muscle Clean + 5 Front Squat
10 hindu Push-ups

then…

Specific Warm up

HSPU Progression
Loading Squat Clean

WOD

Rx:

For time:
15-12-9
Squat Cleans @70/47kg
HSPU Strict

Master +40:

For time:
15-12-9 Squat Cleans @60/40g
9-7-5 HSPU Strict

Scaled:

For time:
15-12-9
Squat Cleans @40/30kg
HSPU or Box HSPU

Skills:
5×5 Strict Pull-ups

Martedì

Spiegazione beneficenza

Generic Warm up

Alt. EMOM 9’00”
1)15 Synchro Air Squat
2)12 Synchro Sit-ups
3)9 Synchro Push-ups

Specific Warm up

Pair 1: 200m Row (100 each)
Pair 2: 10 Burpees (5+5)
Pair 3: 10 Wall Ball Shots (5+5)
Pair 4: 10 Alt. DB Snatches @20/15kg (5+5)

X-Mas Wod
Team 8x
AMRAP 30’00”
Pair 1: 500m Row (250m each)
Pair 2: 50 Burpees (25 each)
Pair 3: 50 Wall Ball Shots (25 each)
Pair 4: 50 Alt. DB Snatches @20/15kg (25 each)
*Rotate when work is complete

Scaling: 300m + 30rep each exercise. Fare team scaled, oppure unire chi è appena entrato in classe etc…

Spiegazione beneficenza

Giovedì

Generic Warm up

PVC Pipe Complex:
2 Round:
10 PVC Rotations
10 BTN PP
10 OHS tempo 32X1
Rest 1’00”

then

Empty BB Complex:
2 Round:
5 Goodmornings
5 BTN PP
5 OHS tempo 32X1
Rest 1’00”

Specific Warm up

5’00” Practice: DU
5’00” Loading BB

WOD

RX

5 RFT
12 OHS @40/30kg
30 Double Unders

Scaled:

5 RFT
12 OHS @30/20kg
20 Double Unders

Skills:

5×2 MU / 5×4 Banded Seated MU
Rest 90-2’