ASD Accademia Militare

WOD

15/10

Dominio del giorno: GW

Every 1’30”x6 round
3 power snatch d&g @70%

Amrap 14’
6 Squat snatch @50/35
9 pull up
12 push up

Scaled:
pull up: jumping pull up/ring row

Gymnastics Class

⭕ GENERAL WARMUP
5'-6' Activation + Core Work

⭕ SPECIFIC WARMUP
- EMOM × 9':
Min1: 3 Wall Handstand Descent
Min2: 6 Crab Alt.Circles
Min3: 5 Ring Muscleup Transitions

⭕ STRENGTH
- E2MOM × 6 Sets:
1-3 Ring Forward Roll to Support

*le opzioni di scaling saranno spiegate durante la classe

⭕ ACCESSORY
- 2 Rounds: 40'' work - 20'' rest
(1 Bar Kip + 1 Kip Pullup + 1 Kip TTB)
Candlestick Roll Up
Handstand Walk

*le opzioni di scaling saranno spiegate durante la classe

Flexibility Class

⭕ Overhead Mobility

5/side Sidelying 90-90 Thoracic Rotations (3" hold)
45"/each Partner T-Spine Opener
20" Cat Stretch + 20"/side One Arm Cat Stretch
1:00 Wall Active Shoulder Stretch
15 Prone I-Raises + 10" Hold
5 Blackburns (5" hold)
10"/each Partner Hang Passive Stretch