SABATO 25 APRILE, ORE 11.30 LIVE CLASS
WARM UP
5 rds
10+10 alternating jumping jack
10 squat front wall straight arms
3 push up
3 clean high pull (only kb/db)
5 slave to hip extension
2 table row
5 sit up
STRENGHT
Hang power clean
8 x 6
use only hook grip
(https://www.youtube.com/watch?v=mbYLp3KhBCY&t=235s)
and perform only unbroken with rebounce
90″ rest between rounds
no equipment
TABATA
– briged leg raise (30″on/10″ off)
https://www.youtube.com/watch?v=rLkgM3Xo6Xs
– fast sit up
WOD (BB/DB/KB)
10 Rounds For Time
9 hang squat clean
7 shoulder to over head
16 balance sit up
WOD (NO EQUIPMENT)
FOR TIME
30 air squat
50 du / 100 su
20 table row
30 air squat
50 du / 100 su
30 table row
30 air squat
50 du / 100 su
40 table row
30 air squat
50 du/ 100 su
50 table row