Open Gym 16:30

Panca

5x60
5x60
5x70
5x70
5x80
3x90 easy (massimale aumentato)

W.O.D. 10 maggio 2013


Warm up
Complete:
- 500m row
- 4 min effective handstand
(Every time you fall down do 10 sit up)


Skills
- overhead squat
- front squat
- back squat


Strength
SQUAT SOTTO IL PARALLELO

ohs
5x20
3x30 (mi fanno male i polsi e passo al front)

front squat
3x60
3x70
3x80

back squat
1x80
1x90
1x100
1x110


Wod
5 round – 2′ on and 1′ off
- 5 oh squat or 10 front squat or 15 back squat (10 front 60kg)
- 10 lunges
- 15 box jump 80cm
In the remaining time do max burpees


Score is burpees: 30