workout of the day

April 21, 2017

 

CROSSFIT

 

for time

50 x j.j.

40 x ttb

 

 for time

50 x front sqaut  rx  50kg/ 30kg

40 x wall ball

30 x push press dumbbell

20 x squat jump

 

for time

50x push jerk  40kg/25kg

40x push up

30x swing america

20x box jump 60cm/45cm

 

CALISTHENICS

 

20'' x l-sit bar + 6 x ttb   x 4   rec 30''

 

6 x pull up 

10 x push up   x 4      rec 45''

 

6 x pull up wide 

10 x push up wide    x 4      rec 45''

 

6 x handstand push up

8 x tiger push                         x 4      rec 45''

 

6 x pull up jump

8 x push up superman        x 4       rec 45''

 

20'' x back lever 

20'' x front lever      x 3      rec 1     30''    rec 2     45''

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