13 APRILE

WARM UP

5 rds

10+10 alternating jumping jack
5 sit up
5 back extension
5 squat front wall
5″ hand stand hold position
3 muscle clean
(con kb 3+3 one arm swing)
(con db 3+3 db high pull)

STRENGHT

Power Clean tn’g (touch and go)

6×4 30″ rest between set
4×5 45″ rest between set

kettlebell/dumbbell

6x 1+1 (left+right) kettlebell complex
6 rounds da eseguire prima con un braccio e poi con l’altro
4 one arm swing
4 one arm clean
4 one arm sntach
4 back lunge snatch
(https://www.youtube.com/watch?v=yWWxc-HhztY)
(il braccio che lavora deve essere sempre lo stesso, le gambe si alternano)

WOD (BARBELL)

3 Rounds for 6′ AMRAP

90″ rest between rounds

6 Hand Stand Push ups
12 Front Squat
18 V-ups

WOD (NO EQUIPMENT)

3 Rounds for 6′ AMRAP

90″ rest between rounds

6 Hand Stand Push ups
12 jump squat
18 V-ups

WOD (DB/KB)

3 Rounds for 6′ AMRAP

90″ rest between rounds

6 Hand Stand Push Ups
12 goblet squat
18 V-ups