29 GENNAIO

STRENGTH

BARBELL

PUSH PRESS + FRONT SQUAT

5 x 3 + 8 60% – 70%

rest 2′ b/w

KETTLEBELL/DUMBBELL

PUSH PRESS + FRONT SQUAT

5 x 3+3 + 8

2′ rest b/w

NO EQUIPMENT

CROSSACK SQUAT

5 x 12

2′ rest

WOD

BARBELL
4 to 6 rounds

6 power snatch
8 over head lunges
10 burpee over the bar

BODYWEIGHT
4 to 6 rounds

16 air squat
12 jumping lunges (alternated)
18 sit up
2 wall climb (chest does not touch ground)

KETTLEBELL/DUMBBELL
5 rounds

12 db snatch (alt.)
12 over head lunges (6+6)
12 clean&jerk (6+6)
8 devil press (4+4)