3 DICEMBRE
STRENGTH
SIT UP CIRCUIT
4 ROUNDS no rest between
20″ russian twist
20″ plank
20″ hip extension
20″ alternating heel touch
WOD
EMOM 30′
“work every minute for 30′, in the remaining time, rest and start the next mouvement in next minute“
BARBELL
A- 15 pull up/5 strict pull up/15 table row
B- 8 burpee box jump over/over the barbell
C- 8 power clean
D- 8 push jerk
E- 50 du/80 su
KB/DB
A- 15 pull up/5 strict pull up/15 table row
B- 8 burpee box jump over/over the kb-db
C- 6+6 power clean
D- 6+6 push jerk
E- 50 du/80 su
BODYWEIGHT
A- 15 pull up/5 strict pull up/15 table row
B- 8 burpee
C- 8 curl with bucket
D- 6 hand stand push up/3 strict hspu
E- 50 du/80 su