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giovedi 21/11/2019

  • AMRAP in 3 minutes:
  • 7 medball clean (9/6)
  • 5 walk the floor
  • Rest 60 seconds
  • Amrap in 3 minutes:
  • 7 wall ball shots
  • 10 V-up
  • Rest 60 seconds
  • 1 medball over-shoulder
  • 20 double unders

     

  • For time:
  • 20 one arm dumbbell overhead squat
  • (switch after ten reps)
  • 20 burpees
  • 20 toes-to-bar
  • 20 single-arm dumbbell snatch
  • 20 dumbbell box step-over
  • 20 single-arm dumbbell snatch
  • 20 toes-to-bar
  • 20 burpees
  • 20 one arm dumbbell overhead squat
  • (switch after ten reps)
  • (CT: 20 minutes)
  • Men: 22,5 kg dumbbell, 60 cm box
  • Women: 15 kg dumbbell, 50 cm box