Lunedì 23/10
Every 30″ x 14’
A) Max Cal ass Bike only arms
B) Max Double Ktb Russian swing
C) Max Toes to ring
D) rest
Amrap 10’
10 Burpee Box Jump
20 Db Snatch
Emom 5’
3 tempo power clean 5″ floor to knee
start at 30% up by feel
rest 2’
Emom 5’
2 pause deep power clean 3″ at knee
start at 30% up by feel
rest 2’
Emom 5’
1 Power Clean
start at 50% up by feel
5 rnd
5 tempo strict chin up (3″-3″-3″) + max rep
rest 1’ tra i set
Class:
“Emom” 4-5 cal, 12 russian, 8-10 ring
Amrap 4 giri + 3 easy pace 15kg (fatto dopo i lavori di pf)
Lavoro1: up to 80kg (fallito 90, scivolato front rack)
Lavoro2: 3 rep (presa e avambracci cotti)
Class: 1,5/2 cal – 13 russian swing – 10 ttring
4 round
Lavoro 1: 80 kg
Lavoro 2: bandedddd
Class:6-12(2ktb24)-12
Lavoro 1 30 up to 70
30 up to 75
50 up to 92
Amrap 5rnd+5 burpee db22.5
Lavoro 2 5X5 tempo 3-3-3 no rep extra
Class: workout: 5 rounds (22.5)
Lavoro 1: 120 kg
Lavoro 2: 5 reps
Class: AMRAP 3 + 20 snatch @22.5
Lavoro 1: up to 85kg
Lavoro 2: /