21 DICEMBRE

STRENGTH

BARBELL/KETTLEBELL/DUMBBELL

FOR 4′

every 40″

2 power clean
1 squat clean

start timer, you have 40″ to perform 2 power clean and 1 squat clean, in remaining time rest, start at the end of 40″.

NO EQUIPMENT

6 ROUNDS

PLANK 40″

10″ rest

WOD

BARBELL/KB/DB
FOR TIME

25 burpee over (box, kb, db, bb)
40 front rack reverse lunges
25 shoulder to over head (not for arm)
50 tuck sit up
40 front rack lunges (no reverse)
25 burpee over (box, kd, db, bb)

BODYWEIGHT
FOR TIME

25 burpee
40 reverse lunges
50 tuck sit up
25 hand stand push up
50 tuck sit up
40 lunges (no reverse)
25 burpee