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11 MAGGIO
WARM UP
5 rds
10+10 alternating jumping jack
10 squat front wall straight arms
3 push up
3 clean high pull
3 front/goblet squat
3+3 push press
5 up&down
STRENGHT
Clean High Pull
6 x max rep
2′ rest between rounds
kettlebell/dumbbell
Clean High Pull
6+6 x max rep
2′ rest between rounds
NO EQUIPMENT
emom 14′
perform in every minute
1 burpee
2 sit up
every 2 rounds add 1 rep at burpee and 2 reps at sit up
WOD
“MORRISON”
50-40-30-20-10
Wall Ball
Box Jump
American Swing
WOD (NO EQUIPMENT)
“MORRISON”
50-40-30-20-10
Push Up
Jump Squat
V Sit Up
WOD (DB/KB)
“MORRISON”
50-40-30-20-10
Thruster
Jump Squat
American Swing / DB Snatch
In caso di snatch col dumbbell il numero di rep (es.50) รจ riferito al totale tra braccio destro e braccio sinistro
WOD (BURBELL)
“MORRISON”
50-40-30-20-10
Thruster
Front Squat
Shoulder To Over Head