W.O.D. 10 aprile 2013


Warm Up
8 min. Plank
every Stop do:
5 Push Up (1st)
10 Push Up (2nd)
15 Push Up (3rd)


Skills
Press
Push Press
Push Jerk


Strenght
EMOM 4 min.
5-3-1-1 Pres 5x30 3x40 1x50 1x50
EMOM 4 min.
5-3-1-1 Push Press 5x60 3x60 1x70 1x70
EMOM 4 min.
5-3-1-1 Push Jerk 5x70 3x70 1x75N causa mano sbucciata 1x75Si mano ancora più sbucciata


WOD
AMRAP 4 min.
30 Press 1/2BW 35kg
Max Double Unders
Rest 1 min.
AMRAP 4 min.
40 Push Press 1/2BW 35kg
Max Double Unders
Rest 1 min.
AMRAP 4 min.
20 Push Jerk 1/2BW
Max Double Unders

Total number double unders: 100

6xmuscle up anelli, stretching