27 APRILE

2 MAGGIO LIVE CLASS AT 12:30

WARM UP

5 rds

10+10 alternating jumping jack
10 squat front wall straight arms
3 push up
3 clean high pull (bb/kb/db)
3 muscle clean (bb/kb/db)
3 snatch high pull (only db)
3 muscle snatch (only db)
5 table row

STRENGHT

BARBELL

max rep Muscle Clean in 5′
rest 1′
max rep Front Squat 3′

KETTLEBELL

max rep American Swing in 5′
rest 1′
max rep Squat Clean in 3′

DUMBBELL

max rep Dumbbell Hang Power Snatch in 5′
rest 1′
max rep Dumbbell Over Head Lungee in 3′

NO EQUIPMENT

max time plank in 6′
rest 1′
max rep lungee

WOD

nasty girl
“BARBARA”

5 RDS
3′ rest between each round

20 pull up (table row)
30 push up
40 sit up
50 air squat