11 GENNAIO

STRENGTH

BARBELL

OVER HEAD SQUAT

8 x 4

90″ rest

KETTLEBELL/DUMBBELL

OVER HEAD SQUAT
both arms

8×4
2″ pause in bottom position

90″ rest

NO EQUIPMENT

JUMP SQUAT
2″ pause in bottom position

8 x 10

2′ rest

WOD

BARBELL
3 x 3′ amrap

A1
buy in 50 du/su
in remainng time amrap of
8 clean & jerk
10 burpee

REST 1′

A2
buy in 50 du/su
in remaining time amrap of
6 power snatch
10 burpee

REST 1′

A3
buy in 50 du/su
in remaining time amrap of
12 deadlift
10 burpee

KETTLEBELL/DUMBBELL
3 x 3′ amrap

A1
buy in 50 du/su
in remainng time amrap of
6+6 clean & jerk
10 burpee

REST 1′

A2
buy in 50 du/su
in remaining time amrap of
4+4 power snatch
10 burpee

REST 1′

A3
buy in 50 du/su
in remaining time amrap of
12 american swing
10 burpee

BODYWEIGHT
3 x 3′ amrap

A1
buy in 50 du/su
in remainng time amrap of
10 push up
10 burpee

REST 1′

A2
buy in 50 du/su
in remaining time amrap of
12 air squat
10 burpee

REST 1′

A3
buy in 50 du/su
in remaining time amrap of
12 sit up
10 burpee