WOD LUNEDÌ 12-07-2021
12 Luglio 2021WOD MERECOLEDÌ 14-07-2021
14 Luglio 2021MARTEDÌ 13-07-2021
Metcon
"Gymnastic Work"
EMOM x 16 minutes
Min 1: 30sec Handstand Hold*
Min 2: 10-15reps Tempo Push-ups (3sec negative)
Min 3: 20sec Hollow Rock + 20sec Tuck-up + 20sec Free Russian Twist
Min 4: Rest
EMOM x 16 minutes
Min 1: 30sec Handstand Hold*
Min 2: 10-15reps Tempo Push-ups (3sec negative)
Min 3: 20sec Hollow Rock + 20sec Tuck-up + 20sec Free Russian Twist
Min 4: Rest
Metcon (AMRAP – Rounds and Reps)
"Multiple"
AMRAP 10:
4 Burpee Bar Muscle-ups
9 KB American Swings (32/24)
36 Double-unders
AMRAP 10:
4 Burpee Bar Muscle-ups
9 KB American Swings (32/24)
36 Double-unders
*BURPEE BMU: Burpee pull-ups / Burpee Knee to chest
*DU’s: 50 Single-unders
*DU’s: 50 Single-unders
– ADVANCE:
Deficit Push-ups (con dischi per rialzare mani)
– REGULAR:
Classi Push-up (sui piedi)
– SCALED:
Knee push-ups (sulle ginocchia)
*HANDSTAND HOLD
– ADVANCE:
Free handstand hold
or
Band-Assisted Handstand Hold
– REGULAR:
Wall Handstand Hold
– SCALED:
Wall Facing Handstand Hold / Half Handstand Hold