WOD 24/09/18

Per vincere bisogna assolutamente sviluppare una mentalità vincente

REGOLA N°1: SII UMILE

REGOLA N°2: GLI ALIBI LASCIALI AI PERDENTI

REGOLA N°3: IMPARA A SUPERARE I TUOI LIMITI

REGOLA N°4: DAI I GIUSTI SIGNIFICATI AI TUOI RISULTATI

REGOLA N°5: IMPARA, AGISCI RIPETI

1.

warm up

A

20-15-10

cal run

1' hp

30'' superman

10'' l-sit parallele

warm up

B

3 rnd nft

5 dl @20/15

5 muscle clean

5 push jerk

10 ring row

2.

21-15-9 COMPLEX

For Time

• 8 Deadlifts 70/50

• 7 Cleans 70/50

• 6 push jerk 70/50

• 8 Pull-Ups

• 7 Chest-to-Bar Pull-Ups

• 6 Bar Muscle-Ups

• 6 Deadlifts

• 5 Cleans

• 4 push jerk

• 6 Pull-Ups

• 5 Chest-to-Bar Pull-Ups

• 4 Bar Muscle-Ups

• 4 Deadlifts

• 3 Cleans

• 2 push jerk

• 4 Pull-Ups

• 3 Chest-to-Bar Pull-Ups

• 2 Bar Muscle-Ups

Athlete will perform 21 reps (8+7+6=21) of Deadlift/Clean/Jerk then Pull-Ups/Chest-to-Bar Pull-Ups/Bar Muscle-Ups; then 15 reps (6+5+4=15); then 9 reps (4+3+2=9).

rest 5'

3.

For Time

• Cash-In:

• 2000 meter Row

• Then, 4 Rounds of:

• 4 Rope Climbs

• 20 wall ball

• 10 pistols

• Cash-Out:

• 2000 meter Row

rest 4'

4.

curl bar

10-10-8-8 rest 1'

5.

hammer curl db

12 x 4 rest 1'

6.

15'

mobility