ASD Accademia Militare

WOD

31/03

Dominio del giorno: WMG

STRENGHT:
TEMPO SQUAT
4x6 3”eccentrica 3” concentrica @60-65%

WOD
AMRAP 16’
1 lap run
9 BBJO
15 wall ball

Gymnastics Class

⭕ SPECIFIC WARMUP
- EMOM × 9':
Min1: 5 KickUp to Handstand
Min2: 5 Supine Scap.Pullups + 5 Supine Strict Knee Raises
Min3: 10 Rings Top Support Pulses + 10" Rings Bottom Support Hold

⭕ SKILL
- E2MOM x 6 Sets:
1-3 Rope Climbs + 10-20 Handstand Shoulder Taps

*le opzioni di scaling saranno spiegate durante la classe

⭕ ACCESSORY
- 2 Rounds For Quality:
(30" work - 15" rest)
Close Grip Chinups
Russian Pushups
Hollow/Arch Rocks

*le opzioni di scaling saranno spiegate durante la classe

🟡HYROX🟡

Chi gareggia a Bologna

For time
•⁠ ⁠2000 km run r.p.
•⁠ ⁠250 SkyErg
•⁠ ⁠13 m sled push
•⁠ ⁠13 m sled pull
•⁠ ⁠20 m BBJ + 10 kg
•⁠ ⁠25 wall ball
•⁠ ⁠2000 km run r.p.

Chi non gareggia

For time
2x
•⁠ ⁠2000 km run r.p.
•⁠ ⁠250 SkyErg
•⁠ ⁠13 m sled push
•⁠ ⁠13 m sled pull
•⁠ ⁠20 m BBJ + 10 kg
•⁠ ⁠25 wall ball
•⁠ ⁠2000 km run r.p.
•⁠ ⁠Rest 2'