WOD
29/10
Dominio del giorno: GM
Gymnastic Strenght
4 round
3 ring dip strict+5 pull up strict+3 ring dip strict
rest 90”
Wod
4 RFT TC 12’
8 push up
12 pull up
16/14 cal row
Gymnastics Class
⭕ GENERAL WARMUP
5'-6' Activation + Core Work
⭕ SPECIFIC WARMUP
- EMOM × 9':
Min1: 20" Handstand Hold
Min2: 6 Reverse Plank Alt.Circles
Min3: 5 Ring Muscleup Transitions
⭕ STRENGTH
- E2MOM × 6 Sets:
1 Ring Pullup + 1 Strict Ring Muscleup + 1 Strict Ring Dip
*ogni set aggiungi 1 Pull+1 Dip, ogni 2 set aggiungi 1 RMU, le opzioni di scaling saranno spiegate durante la classe
⭕ ACCESSORY
- 2 Rounds: 40'' work - 20'' rest
Alt.Single Leg TTB
Stick Candlestick Kip Ups
Handstand Walk
*le opzioni di scaling saranno spiegate durante la classe
Flexibility Class
⭕ Squat Mobility
5/side Shinbox Switch
5/side Shinbox Switch+Hip Extension
5/side Shinbox Thoracic Rotation
5/side Shinbox Rear Leg ER (2" hold)
5/side Shinbox Heel Touch
10/side DownDog Calf Stretch
2 x 1:00/side Ankle Stretch
2:00 Frog Stretch
5/side Active Hip Flexion (5" hold)
10 Babymaker
5/side Squat Thoracic Rotations
10 Squat Hip Rotations
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