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) è riferito al totale tra braccio destro e braccio sinistro

WOD (BURBELL)

“MORRISON”
50-40-30-20-10

Thruster
Front Squat
Shoulder To Over Head