12 GENNAIO
STRENGTH
BARBELL
6 ROUNDS
3 push press
+
2 push jerk
90″ rest
KETTLEBELL/DUMBBELL
6 ROUNDS
8+8 db/kb row
+
6+6 db/kb curl
90″ rest
NO EQUIPMENT
6 ROUNDS
6 back extension
6″ arch position
6+6 alternating leg kick
2′ rest
WOD
BARBELL
for time
12 – 9 – 6
power snatch
push up
air squat (box jump)
NO REST
9 – 6 – 3
squat snatch
push up
BODYWEIGHT
for time
12 – 9 – 6
push up
air squat
sit up
every round 6 hand stand push up
NO REST
9 – 6 – 3
push up
air squat
V- sit up
every round 2 wall climb
KETTLEBELL/DUMBBELL
for time
8+8 6+6 4+4
snatch
12 – 9 – 6
push up
air squat (box jump)
NO REST
5+5 4+4 3+3
squat snatch
9 – 6 – 3
push up