Mercoledì 04/10
Amrap 12’
Ladder +1
Double ktb clean and jerk
Ring muscle up
@2×24/16
For Weight
Every 2’ x 10’
5 pause overhead squat
(3’’ pausa in buca)
up by feel to 5 heavy single
For quality
Emom 20’
50 mt double ktb front rack walk
5 floor rope
50 mt double ktb carry walk
5 wall walk
@32/20 kg – 24/16
For time cap 7’
10 rnd
5 hang power snatch @50/35kg
5 lateral burpee
Class: amrap 8C&J – OHS 50kg
Lavoro 1: 7+5 @40kg
Lavoro 2: 4+20m@24kg
Class: 7 C&J e 7 ring….pause ovhs 50 kg
Lavoro 1: 32 kb, tt al limite ma ok.
Lavoro 2: 7 giri 50kg
Class: 70 kg – workout: 9 C&J + 1
Lavoro 1: easy pace
Lavoro 2: 5’50 (bb: 50 kg)
Class: 50kg – 8c&j (ttring)
Lavoro 1: /
Lavoro 2: 6’10” (35kg)
Class: amrap 6 – OHS 50kg
Lavoro 1: 3 @32kg
Lavoro 2: 6+5 @40kg
Classe: 7 + 8; 45kg
Lavoro 1: 4rnd
Lavoro 2: 6’57”
Classe : 8 giri, ohs 70kg (80kg 3 reps, fallito la 4)
Lavoro 1 : 5 giri (ktb 32kg)
Lavoro 2 : 7 giri
Classe: 6 (mancavano i ring), ohs 40kg
Lavoro 1: 4 giri (ktb 32kg)
Lavoro 2: 7 giri (40kg)
Class: Amrap 7 C&J @16kg – TTB
Class: OHS 40kg
Lavoro 1: 5+55
Lavoro 2: 8+3 @30kg
– Class: amrap 6 C&J, 5 Ring
OHS 60 kg
– Lavoro 1: 5 rnds (front rack ktb 24/carry walk ktb32)
– Lavoro 2: 6′ 44″ 40 kg