22 Aprile

SABATO 25 APRILE, ORE 11.30 LIVE CLASS

WARM UP

5 rds

10+10 alternating jumping jack
10 squat front wall straight arms
3 push up
3+3 push press (only kb/db)
3 sit up
3 snatch high pull (only barbell)
3 muscle snatch (only barbell)
6″ hand stand position

STRENGHT

Power Snatch
6 Rounds

10 x 5 power snatch
use hook grip
https://www.youtube.com/watch?v=mbYLp3KhBCY

45″ rest between rounds

no equipment

see at https://www.youtube.com/watch?v=mbYLp3KhBCY and practice with a stick

TABATA

– V up one legs
– floating kicks
https://www.youtube.com/watch?v=F2UAWc_ubjg

2′ rest between tabata

WOD (BB/DB/KB)

5 Rounds
AMRAP 4′

8 Thruster (5+5 with db/kb)
10 burpee over the bb/kb/db

1′ rest between rounds

WOD (NO EQUIPMENT)

5 Rounds
AMRAP 4′

6 Hand stand push up
9 chair dip
24 grasshopper (12+12)
https://www.youtube.com/watch?v=2SgG_6xYgXE

1′ rest between rounds