30 NOVEMBRE
WOD
“one hour of quarantine”
BARBELL
from 0′ to 20′
AMRAP
5 clean & jerk
10 hand stand push up
15 air squat
20 sit up
from 20′ to 40′
AMRAP
5 power snatch
10 pull up (10 table row)
15 box jump (jump squat)
20 push up
from 40′ to 60′
AMRAP
100 du/su
10 pistol (5+5)
15 burpee
20 deadlift
KB/DB
from 0′ to 20′
AMRAP
5+5 clean & jerk
10 hand stand push up
15 air squat
20 sit up
from 20′ to 40′
AMRAP
5 strict pull up (10 table row)
7+7 power snatch
15 box jump (jump squat)
20 push up
from 40′ to 60′
AMRAP
100 du/su
10 pistol (5+5)
15 burpee
20 deadlift
BODYWEIGHT
from 0′ to 20′
AMRAP
5 wide push up
10 hand stand push up
15 air squat
20 sit up
from 20′ to 40′
AMRAP
3 strict pull up (10 table row)
10 high pull with bucket
15 box jump (jump squat)
20 push up
from 40′ to 60′
AMRAP
100 du/su
10 pistol (5+5)
15 burpee
20 spider push up (10+10)