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23.10.2018 DAY 2

WOD

10/16/2018 – WOD

Priority: 1

Score Type:: Total Time

Rx’D:3 Rounds:25 Toe-2-Bar25 Dumbbell Push Press (22,5/15 kg)25 Box Jump (75/60 cm)Level 2/masters3 Rounds:15 Toe-2-Bar25 Dumbbell Push Press (15/10 kg)25 Box Jump (60/50 cm)Level 1:3 Rounds:25 Knees-Above Hips25 Dumbbell Push Press (10/5 kg)25 Box Jump (50/40 cm)

Target 1

Score Type:: Total Time

Strength:3 Rounds:25 Toe-2-Bar25 Dumbbell Push Press (22,5/15 kg)25 Box Jump (75/60 cm)*Wear a vest*

Target 2

Score Type:: Total Time

Monostructural:3 Rounds:25 Toe-2-Bar25 Dumbbell Push Press (22,5/15 kg)50 Cal. Ski

Auxiliaries

Priority: 2

Score Type:: Not Scored

Accumulate 2:00 min in the following:Hip Extension HoldHollow HoldHang from pull up bar

HAM

Priority: 3Score Type:: Total Time

5 Rounds:2 Legless Rope Climb (4,5 mt)10 Bench Press (84/57 kg)50 Double Unders (Heavy Rope)*Scale Rope Climb to using legs and scale the weight of the bench press if necessary*

Masters Extra Credit

Priority: 3Score Type:: Total Time

5 Rounds:2 Rope Climb (4,5 mt)10 Bench Press (61/43 kg)50 Double Unders (Heavy Rope)*Scale Rope Climb to using legs and scale the weight of the bench press if necessary*

Hendel & Malleolo Tips

Oggi aspettatevi che i TTB rendano i DB difficili e che i box jump rendano difficili i TTB… i flessori dell’anca lavoreranno sodo quindi lavorate in un range di rep che potete sempre mantenere.

Have fun!

Fast: Sub 10min.Goal: Sub 15min.