For Time
WARMUP
– 2 Rounds:
30” High Knee Skip + 30” Butt Kicks
10 Bar Kip
8 Muscle Clean @20/15kg
8 Bradford Press @20/15kg
8 Back Squat @20/15kg
WOD PREP
– C2B Review
5 Big Bar Kip
rest
5 Kip/Jump/Butterfly Pullups
rest then
2 Rounds:
3-5 Kip/Jump/Butterfly C2B (o ripeto progressione precedente)
– Back Squat (from ground) Review
4-5 Rounds:
1 Power Clean+
1 Front to Back Rack+
3 Back Squat
@climbing to wod weight
WOD
– For Time:
600m Run/750m Row/1.2miles A.Bike
30 Back Squats @BW (from ground)
600m Run/750m Row/1.2miles A.Bike
30 C2B
600m Run/750m Row/1.2miles A.Bike
TIME CAP: 16min
RX GOAL: < 12min
INTERMEDIATE: Back Squat @3/4BW & Pullups
BEGINNER: Back Squat @1/2BW & Jumping Pullups
*Ritmo costante nel cardio per chiudere la distanza in non più di 3min.
*Back Squat divisione 10+10+10 oppure 12+10+8
*C2B divisione 10+10+10 oppure piccoli set veloci