WOD 22/09/18
Se vuoi qualcosa che non hai mai avuto, devi fare qualcosa che non hai mai fatto.
1.
warm up A
3 rnd
1' hp
10 strict t2b
10 v up
5 dragon flag
warm up B
3 rnd nft
10 squat jump
10 dl @20/15
5 fs
5 sp
2.
5 rnd For Time
12 Dumbbell Deadlifts (2 x 22.5/15 kg)
9 Dumbbell Hang Power Cleans (2 x 22.5/15 kg)
6 Dumbbell Shoulder-to-Overheads (2 x 22.5/15 kg)
Time Cap: 15 minutes
rest 5'
3.
Four Parts in 12 minutes
EMOM 3 minutes:
15 Dumbbell Rows (2x15/7 kg) + 10 Push-Ups diamond
EMOM 3 minutes:
10 Dumbbell Rows (2x20/10 kg) + 10 Push-Ups wide
EMOM 3 minutes:
5 Dumbbell Rows (2x25/15 kg) + 10 Push-Ups hr
Then, AMRAP in 3 minutes:
Dumbbell Rows (2x15/10 lb)
rest 4'
4.
ohs rest 1:30
8-8 @70%
6-6 @80%
5.
snatch balance rest 1:30
6-6 @70%
4-4 @80%
6.
deficit dl sg 3 tempi floor-hang-down 2''
5 x 4 rest 1'
7.
french press bar
12x3 rest 1'
8.
french one arm db
10x 3 rest 1'
