8 DICEMBRE

WOD

BARBELL
30′ EMOM

from 0′ to 6′

3 burpee
3 thruster

every minute add 1 rep at thruster

2′ REST

from 8′ to 14′

16 speed rope
5 deadlfit

every minute add 1 rep at deadlift

2′ REST

from 16′ to 22′

20 mountain climb
3 hang power clean

every minute add 1 rep at power clean

2′ REST

from 24′ to 30′

4 hang power snatch
3 hand stand push up

evry minute add 1 rep at power snatch

KB/DB
30′ EMOM

from 0′ to 6′

3 burpee
3 thruster (3 it’s total rep and not for arm)

every round add 1 rep of thruster

2′ REST

from 8′ to 14′

16 speed rope (jumping jack)
5 deadlift

every minute add 1 rep at deadlift

2′ REST

from 16′ to 22′

20 mountain climb
3 clean

every minute add 1 rep at kb/db clean

2′ REST

from 24′ to 30′

3 hand stand push up
3 olympic snatch

every minute add 1 rep at olympic snatch

BODYWEIGHT
30′ EMOM

from 0′ to 6′

3 burpee
4 jump squat

every minut add 2 reps at jump squat

2′ REST

from 8′ to 14′

16 speed rope
5 back extension

every minute add 2 rep at back extension

2 REST

from 16′ to 22′

20 mountain climb
3 pull up (5 table row)

every minute add 1 rep at pull up (2 reps at table row)

2′ REST

from 24′ to 30′

4 diamond push up
3 hand stand push up

every minute add 2 rep at diamond push up