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