ASD Accademia Militare

WOD

14/04

Dominio del giorno: WMG

STRENGHT
C&J complex:
3 power clean+2 split Jerk
in 15’ Find your heaviest complex for the day

WOD
4 round
50 du
10 c&J @60/40
15 pull up
TC 15’

Gymnastics Class

⭕ SPECIFIC WARMUP
- EMOM × 9':
Min1: 5 Kickup Handstand
Min2: 3 Bar Pulldown + 5 Bar Kip
Min3: 3 Prone Ring Rows (3" hold) + 3 Jump Ring Dips (3" hold)

⭕ SKILL
- E2MOM × 6 Sets:
3 Bar Muscleups + 5" Chin Over Bar Hold + 3 C2B

*se facile +1 rep/2 rounds, le opzioni di scaling saranno spiegate durante la classe

⭕ ACCESSORY
- 2 Rounds For Quality:
(40" work - 20" rest)
Strict C2B Chinups
Close to Wide Pushups
V-Sit to L-Sit

*le opzioni di scaling saranno spiegate durante la classe

🟡HYROX🟡

Strength
EMOM 8' - 12'
- 15 m Sled push 155/205 kg
- 15 m Sled pull 105/155 kg
- 20 m Lunges 20/30 kg
- 20 wall ball 6/9 kg

Endurance
30' Corsa Z2 (60/75 % FC max)