27 NOVEMBRE
GIORNATA MONDIALE CONTRO LA VIOLENZA SULLE DONNE
“l’unica forma di violenza su una donna AMMESSA, è lo schiaffo sul culo a pecora“
il coach
STRENGTH
BARBELL
HANG POWER SNATCH
10×2
KETTLEBELL/DUMBBELL
TABATA (8×20″on/10″off)
OLYMPIC SNATCH (only for kb)
HANG POWER SNATCH (only for db)
NO EQUIPMENT
TABATA (8×20″on/10″off)
– plank push up
– one arm plank
WOD
FOR TIME
BARBELL
6 rounds
AMRAP 60″
A1
6 thruster
burpee in remaining time
rest 15″
AMRAP 60″
A2
6 hang power snatch
air squat in remaining time
rest 15″
AMRAP 60″
A3
6 clean & jerk
jumping lunges in remaining time
rest 2′
flow: A1 A2 A3, A1 A2 A3, A1 A2 A3
KB/DB
8 rounds
AMRAP 60″
A1
6 thruster (one arm for orund)
burpee in remaining time
rest 15″
AMRAP 60″
A2
6 hang power snatch (one arm for round)
air squat in remaining time
rest 15″
AMRAP 60″
A3
6 clean & jerk (one arm for orund)
jumping lunges in remaining time
rest 2′
flow: A1 A2 A3, A1 A2 A3, A1 A2 A3, A1 A2 A3
BODYWEIGHT
6 rounds
AMRAP 60″
A1
3 dragon flag
burpee in remaining time
rest 15″
AMRAP 60″
A2
10 tuck sit up
air squat in remaining time
rest 15″
AMRAP 60″
A3
10 V sit up
jumping lunges in remaining time
rest 2′
flow: A1 A2 A3, A1 A2 A3, A1 A2 A3