ASD Accademia Militare

WOD

28/04

Dominio del giorno: GW

STRENGTH:
E2MOMx6
4 SHSPU+4 STRICT PULL UP

WOD
5 round
10 hspu
12 ctb
15 hang power clean 50/35

Gymnastics Class

⭕ SPECIFIC WARMUP
- EMOM × 9':
Min1: 10 Wall Alt.Handstand Shoulder Taps
Min2: 3 Bar Pulldown + 5 Bar Kip
Min3: 5 Prone Ring Rows + 5 Ring V-Raises

⭕ SKILL
- Every 1:30 × 10 Sets:
Odd: 4-6 x (1 Kip Pullup + 1 Kip C2B)
Even: 6-10 Handstand StepUp on plates

*le opzioni di scaling saranno spiegate durante la classe

⭕ ACCESSORY
- 2 Rounds For Quality:
(30" work - 15" rest)
Offset Strict Pullups
Russian Pushups
Arch Snap to L-Sit

*le opzioni di scaling saranno spiegate durante la classe

Hyrox

Strength
AMRAP 10' (30 ON" + 30" OFF)
•⁠ ⁠Sled push 155/205 kg
•⁠ ⁠Sled pull 105/155 kg
•⁠ ⁠BBJ
•⁠ ⁠Lunges 20/30 kg
•⁠ ⁠wall ball 6/9 kg

Corsa:
•⁠ ⁠10' Riscaldamento
•⁠ ⁠10' Andature
•⁠ ⁠20 ' Z2 (60/75 % FC max)