30 NOVEMBRE

https://www.youtu.be/ROGFqWftshI

WOD

“one hour of quarantine”

BARBELL

from 0′ to 20′

AMRAP
5 clean & jerk
10 hand stand push up
15 air squat
20 sit up

from 20′ to 40′

AMRAP
5 power snatch
10 pull up (10 table row)
15 box jump (jump squat)
20 push up

from 40′ to 60′

AMRAP
100 du/su
10 pistol (5+5)
15 burpee
20 deadlift

KB/DB

from 0′ to 20′

AMRAP
5+5 clean & jerk
10 hand stand push up
15 air squat
20 sit up

from 20′ to 40′

AMRAP
5 strict pull up (10 table row)
7+7 power snatch
15 box jump (jump squat)
20 push up

from 40′ to 60′

AMRAP
100 du/su
10 pistol (5+5)
15 burpee
20 deadlift

BODYWEIGHT

from 0′ to 20′

AMRAP
5 wide push up
10 hand stand push up
15 air squat
20 sit up

from 20′ to 40′

AMRAP
3 strict pull up (10 table row)
10 high pull with bucket
15 box jump (jump squat)
20 push up

from 40′ to 60′

AMRAP
100 du/su
10 pistol (5+5)
15 burpee
20 spider push up (10+10)