Stephan Contratti

Regular Class:

A: Trainers warmup
B: WOD

Compi Class 19:00

A: Warm Up
B: Practise 
C: WOD
D: Core

A: Trainers warmup

including:
-general warmup
 -skill sumo deadlift high pull
 -skill work push press
 -core work trainers choice

B: WOD

3 rounds of:

 1 minute of sumo deadlift high pulls
 1 minute of abmat sit-ups
 1 minute of push presses
 1 minute of abmat sit-ups
 1 minute rest

Rxd weight: 42,5/30kg
Scale weight as needed.

Compi Class 19:00

A: Warm UP

Pechis Medball fun run
Shoulder and wrist warm up

B: Practise / Progression Handstand Walk

* Box
* From Wall
* with a partner

C:  WOD –  WODAPALOOZA 2017, INDIVIDUAL WOD 2

 5 Rounds for Time:

for each break at the HSW to 5 T2B after each round

Scaling:
Rope Climbs => Half Rope Climbs
HSW => 2 rounds left/right on the Box (70cm)
DU => There is no scaling learn it

TC: 30min

work with a Partner

E2MOM for 10min
A: L-Sit on KB
B: AMRAP
   5 Wipers on the bar
   5 T2B Kipping
   5 strict T2B

Scaling: 
 Wipers => L-Sit Hang
 T2B => Knee to Elbows