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06.10.2018 DAY 5

06.10.2018 DAY 5

WOD

Priority: 1

Score Type:: Total Time

Rx’D:Every 4min. x 5 Rounds:10 Burpee-2-Target15 Dumbbell Box Step Overs (22,5/15 kg) (60/50 cm)20/15 Cal. Row*Riposate nel tempo che rimane ai 4’**Il row dovrebbe essere uno sprint**I round dovrebbero durare intorno ai 2’*Level 2/mastersEvery 4min. x 5 Rounds:10 Burpee-2-Target15 Dumbbell Box Step Overs (15/10 kg) (60/50 cm)15/10 Cal. Row*Riposate nel tempo che rimane ai 4’**Il row dovrebbe essere uno sprint**I round dovrebbero durare intorno ai 2’*Level 1:Every 4min. x 5 Rounds:5 Burpee-2-Target10 Dumbbell Box Step Overs (10/5 kg) (50/40 cm)15/10 Cal. Row*Riposate nel tempo che rimane ai 4’**Il row dovrebbe essere uno sprint**I round dovrebbero durare intorno ai 2’*

 

HAM

Priority: 2

Score Type:: Total Weight

Every :90sec. x 7setsLifting ComplexPower CleanFront SquatPush Jerk*Build to your heaviest load*

 

Auxiliaries

Priority: 3

Score Type:: Not Scored

Not For Time:3 Rounds:10 T-Raise (2.5 0r 5#):30sec. Handstand Hold10 Y-Raise (2.5 0r 5#):30sec. Hold support position on Rings10 Standing Snow Angels (2.5 0r 5#):30sec. Plank Hold

05.10.2018 DAY 4

05.10.2018 DAY 4

WOD

Priority: 1

Score Type:: Rounds and Reps

Rx’D/MastersBenchmark:”Mary”20min. AMRAP:5 Handstand Push-Ups10 Pistols15 Pull-UpsLevel 2:Benchmark:”Mary”20min. AMRAP:3 Handstand Push-Up Negatives10 Pistols to a target10 Pull-UpsLevel 1:Benchmark:”Mary”20min. AMRAP:5 Piked Push-Ups10 Pistols to a high target or Air Squats15 Jumping Pull-Ups or Ring Rows

Target 1

Score Type:: Rounds and Reps

Strength:Benchmark:”Mary”20min. AMRAP:5 Handstand Push-Ups10 Pistols15 Pull-Ups*Wear a vest*

Auxiliaries

Priority: 2

Score Type:: Not Scored

NOT FOR TIME:21-1-8-15-12-9-6-3Dumbbell Floor PressBanded Tricep Pull DownBanded Pull-A-PartsPush-Ups*You choose the weight for the floor press*

HAM

Priority: 3

Score Type:: Calories

Double Tabata Assault Bike16 Rounds::20sec. Work:10sec. Rest

Hendel & Malleolo Tips

l wod di oggi è un benchmark classico, se avete questi movimenti ma non siete bravissimi, lavorare sul RX potrebbe essere un po’ troppo faticoso oggi.  Se invece siete abbastanza bravi su questi movimenti allora pianificate di spezzare i pull up in due set e e enjoy -)

​Fast: 12roundsGoal: 7+ rounds

03.10.2018 DAY 3

03.10.2018 DAY 3

WOD

Priority: 1

Score Type:: Total Time

Rx’D:5 Rounds:21 Hip Extensions14 Deadlift (110/75 kg)7 Ring Muscle UpLevel 2:5 Rounds:21 Hip Extensions14 Deadlift (85/55 kg)3 Ring Muscle Up or jumping muscle upsLevel 1:5 Rounds::30sec. Hip Extension (Static Hold)14 Deadlift (60/43 kg)7 Jumping CTB Pull-Ups or Transitions on Low-Rings

MastersScore Type:: Total Time

5 Rounds:21 Hip Extensions14 Deadlift (85/55 kg)5 Ring Muscle Up

 

HAM

Priority: 2

Score Type:: Total Weight

7sets Total:Dumbbell Complex:DB Snatch (Right)DB Hang Squat Snatch (Right)DB Overhead Lunge (Right)DB Overhead Lunge (Left)then…Same on the other hand*1 set è completo quando ho fatto tutti gli esercizi con entrambe le mani**Rest as needed between sets*

Auxiliaries

Priority: 3

Score Type:: Rounds and Reps

Post WOD:4 Rounds: (5:50 total time):20sec. Hollow Rocks:10sec. rest:20sec. Strict Pull-Ups:10sec. rest:20sec. Push-Ups:10sec. rest

Target 1

Score Type:: Total Time

Strength:5 Rounds:12 Weighted Hip Extensions (20/10 kg Plate)8 Deadlift (140/100 kg)4 Ring Muscle Up

Target 2

Score Type:: Total Time

Skill/Gymnastics:5 Rounds:15 Back Extensions10 Snatch Grip Deadlift (85/55 kg)5 Strict Ring Muscle Up

Hendel & Malleolo Tips

Oggi il WOD ha dei movimenti ridondanti come le hip extension e i deadlift, che insieme diventeranno sfidanti. I DL dovrebbero essere ad un peso che dovrete spezzare in non più di 2 set. Questi due movimenti sono di apertura d’anca mentre il terzo è una chiusura aggressiva dell’anca (Muscle up). Come strategia potreste quindi pensare di spezzare i DL per andare UB nei muscle up o spezzare i muscle up in set fattibili in modo da non bruciarvi.

Fast: 10min.Goal: 15min.

02.10.2018 DAY 2

02.10.2018 DAY 2

WOD

Priority: 1Score Type:: Rounds and Reps

Rx’D/mastersIndividual:15min. AMRAP:Row 500/400m30 WallBalls (9/6 kg)orPartner:20min. AMRAP:Row 200m20 WallBalls (9/6 kg)*Alternate full rounds with your partner*Level 2:Individual:15min. AMRAP:Row 500/400m30 WallBalls (6/4 kg)orPartner:20min. AMRAP:Row 200m20 WallBalls (6/4 kg)*Alternate full rounds with your partner*Level 1:Individual:15min. AMRAP:Row 400/300m20 WallBalls (6/4 kg)orPartner:20min. AMRAP:Row 200m20 WallBalls (6/4 kg)*Alternate full rounds with your partner*

Target 1

Score Type:: Rounds and Reps

Strength:15min. AMRAP:Row 500/400m20 WallBalls (12/9 kg)

Target 2

Score Type:: Rounds and Reps

Met-Con:15min. AMRAP:Row 250m20 WallBalls (9/6 kg)

Auxiliaries

Priority: 2Score Type:: Not Scored

3 Rounds:10 Squat Therapy15 Banded Side Steps (Right/Left)20 Banded Box Step Ups*10 Right Leg / 10 Left Leg*Banded Box Step Up:*Band goes around neck and under the foot you will be stepping up on. Keep the foot you are stepping up on, on the box for all 10reps and then switch feet and the band.**You can choose the resistance of the band*

HAM

Priority: 3Score Type:: Total Weight

Every :90sec. for 7sets Total:4 Push Press + 1 Push Jerk*Build to your heaviest set**Try to start your first set around 75%*

Hendel & Malleolo Tips

Nel Wod di oggi scegliete un pace sul row che vi consenta di scendere e andare subito sulle wall ball e di farle UB per la maggior parte dei set. NON spingete troppo sul row, quello è il vostro recupero, perched le wall ball vi alzeranno il battito cardiaco.Individual:Fast: 6 RoundsGoal: 4+ RoundsPartner:Fast: 7 rounds eachGoal: 5+ rounds each

01.10.2018 DAY 1

01.10.2018 DAY 1

Auxiliaries

Priority: 1

Score Type:: Not Scored

Pre-WOD:2 Rounds: (NOT FOR TIME)30 Jumping Jacks10 T-Raises (light weight)10 Standing Snow Angels (light weight)10 Push-Ups to downward dog20 Shoulder Touches w/ feet on wallthen…Spend 10-15min.Work on Handstanding Walking progression-Practice new skills-

WOD

Priority: 2

Score Type:: Distance

Rx’D/Masters3 Rounds:5min. Clock:Run 800mthen…AMRAP:Handstand Walkrest 2min. b/t roundsLevel 2:3 Rounds:5min. Clock:Run 800mthen…AMRAP:Wall Walk (Up and down)rest 2min. b/t roundsLevel 1:3 Rounds:5min. Clock:Run 800mthen…AMRAP:Pike Walkrest 2min. b/t rounds

Target 1

Score Type:: Distance

Skill/Gymnastics:3 Rounds:5min. Clock:Run 800mthen…AMRAP:Handstand Walk over Obstacle*Create an obstacle to go over*rest 2min. b/t rounds

Target 2

Score Type:: Rounds and Reps

Met-Con:20min. AMRAP:Run 200m40ft. Handstand Walk

HAM

Priority: 3

Score Type:: Not Scored

3 Rounds: (Not For Time):30sec. L-Sit Hold:30sec. One Arm Plank (Right):30sec. One Arm Plank (Left)10 Strict Toe-2-Bar

Hendel & Malleolo Tips

Oggi il Wod è focalizzato sulle skill. L’obiettivo è correre velocemente in modo da avere poi da 90’’ a 60’’ per fare HS walk o la scaling option decisa. Se non riuscite a avanzare I 60-90’’ dovrete scalare la corsa.

Monthly Focus Auxiliary

Weight Lifting Strength:Back Squat​60% x 5reps​65% x 5reps70% x 5reps or more*Do as many as possible on your final set**Base percentages off 90% of Max*

Monthly Challenge Auxillary

Total Strict Pull-ups:*Bands are okay*