Venerdì 27-05-16

2911

 

Warm Up

Group Dynamics & Mobility

 

Strength & Gymnastics

Rx

4 Sets of:

A1- Front Squat – stop bottom pos 3”- 4- 5 reps @ 55-60% 1RM

-60” Rest-

A2- Strict TTB- 6-8 Reps

-60” Rest-

A3- GHD Weighted Hip Extension – 8-10 Reps

-60” Rest-

Intermediate

4 Sets of:

A1- Front Squat – 4 reps @ climbing

-60” Rest-

A2- Strict K2E- 6-8 Reps

-60” Rest-

A3- GHD Hip Extension – 8-10 Reps

-60” Rest-

Newbie

4 Sets of:

A1- DBs Step Ups – 6-8 each leg reps @ by feel

-60” Rest-

A2- Tuck Crunch- 8 Reps

-60” Rest-

A3- Superman Hold – 20”-30”

-60” Rest-

WOD

Rx

AMRAP 15’

12 Alt arm KB Snatch @ 24/16 Kg

9 K2E

6 Alt leg pistols

Intermediate

AMRAP 15’

10 Alt arm KB Snatch @ 20/12 Kg

8 K2C

6 KB front rack lunges @ 20/12 Kg (each leg, 12 in total)

Newbie

AMRAP 12’

12 Walking lunges

10 Alt arm DB Snatch @by feel

8 Knee raises

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