18 GENNAIO

STRENGTH

BARBELL

POWER SNATCH
6×5
40″ rest

KETTLEBELL/DUMBBELL

CURL
4 x 8+8
tempo 2020 (2″ fase eccentrica + 2″ fase contrazione)

NO EQUIPMENT

PLANK
6 x 40″
1′ rest

WOD

BARBELL
for time

21 – 18 – 15 – 12 – 9 – 6 – 3
thruster
burpee over the bar

BODYWEIGHT
for time

21 – 18 – 15 – 12 – 9 – 6 – 3
V sit up
burpee


KETTLEBELL/DUMBBELL
for time

21 – 18 – 15 – 12 – 9 – 6 – 3
one arm thruster
burpee over the kb/db