18 APRILE

WARM UP

5 rds

10+10 alternating jumping jack
10 good morning
8 air squat
5 back extension
5 sit up
3 snatch high pull (kb/db/bb)
5″ hand stand hold position

STRENGHT (KB/DB/BB)

6×4 Squat Snatch

2″ pause in bottom position

no equipment

6×4 table row
2″ pause in eccentric phase

WOD (KB/DB/BB)

3 rds
AMRAP 4′

60″ rest between rounds

1° round
15 sit up
12 hang power clean
9 thruster

2° round
12 hollow rocks
9 hang power clean
6 thruster

3° round
9 balance sit up
6 hang power clean
3 thruster

WOD (no equipment)

3 rds
AMRAP 4′

1° round
15 sit up
12 push up
9 Hand Stand Push Up

2° round
12 hollow rocks
9 walking geko push up (https://www.youtube.com/watch?v=NfPys6ABsFA)
6 Hand Stand Push Up

3° round
9 balance sit up
6 clap push up
3 Hand Stand Push Up