ASD Accademia Militare

WOD

CrossFit Class (🏃🏻🏋🏻)

⭕ WOD 211124
- AMRAP 12':
15 Double Unders
3 Overhead Squats @60/40kg

*after each round add 15 Double Unders + 3 Overhead Squats

🎯 GOAL: 4-5+ Rounds
🛠️ SCALING OPTIONS:
Single Unders, BB @50/35kg -> @40/25kg -> @20/15kg or Front Squat

⭕ ACCESSORY
- Tabata: (8 x 20" w - 10" r)
Plate Russian Twist @10/5kg
Hollow Rocks

Gymnastics Class

⭕ SPECIFIC WARMUP
- EMOM × 9':
Min1: 20" Handstand Hold
Min2: 6-8 Reverse Plank Alt.Circles
Min3: 5 Ring Muscleup Transitions

⭕ STRENGTH
- E2MOM × 6 Sets:
3-5 Strict Ring Muscleups

*le opzioni di scaling saranno spiegate durante la classe

⭕ ACCESSORY
- 2 Rounds: 40'' work - 20'' rest
Alt.Single Leg TTB + TTB
Arch Rocks
Handstand Walk

*le opzioni di scaling saranno spiegate durante la classe

Improve Your Skills Class

🛠️ Handstand Hold

⚠️ Requisiti Minimi Richiesti:
- 60" Tall Plank Hold
- 5 Perfect Pushups
- 30" Arch Hold
- 30" Hollow Hold