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