workout of the day

September 16, 2017

 

CrossFit

4 RND For time

15 cal

10x ttb ring

20x sit up 

 

EMOM 18'

combo: 

2x deadlift + 2x clean + 2 x push press      rx 50kg/ 35kg

10x wall ball   rx 9kg/6kg

10x lunges air

 

 

CALISTHENICS

 

tabata core

hollow position + ttb ring

 

4 x muscle up

10 x push up          x 3   rec 40''

 

6 x pull up clap

12 x push up archer   x 3   //

 

6 x narrow pull up

8 x dip ring                   x 3    //

 

1 x rope climb/ pegboard

5 x handstand push up     x 3 //

 

to back to front ring     6 x 3      rec 30''

 

planche tuck 30''x3

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