WARM UP
6 rds
20 jumping jack
10 deadlift straight legs (tocco la punta dei piedi mntenendo le ginocchia tese)
10 good morning
5 sprawl
5 back extension
5 hollow rock
con bilanciere 5 muscle snatch
con db/kb 5 snatch high pull
STRENGHT
8×10 deadlift
8×10 deadlift one leg (5+5)
deadlift one leg solo se ho a disposizione kb/db e a corpo libero.
il recupero sarà così suddiviso:
1) 1′
2) 45″
3) 30″
4) 15″
5) 30″
6) 45″
7) 1′
WOD (BARBELL)
4 Rounds For Time
10 burpee
8 power snatch
8 burpee
6 squat snatch
6 burpee
4 ohs
WOD (NO EQUIPMENT)
4 Rounds For Time
12 burpee
10 balance sit up
8 table row
6 archer push up (3+3)
https://www.youtube.com/watch?v=Ycbbf7_k7Rc
WOD (DB/KB)
4 Rounds For Time
12 burpee
left arm
4 hang squat clean
4 one arm thruster
4 ohs
right arm
4 hang squat clean
4 one arm thruster
4 ohs