WOD

May 7, 2018

 

CrossFit

warm up

3 rnd not for time

20 du / 40 su

10 air squat

10 high pull @20/15

 

2rnd for time

24 sumo deadlift high pulls  @ 50-35 kg
24 wall balls  @ 9-6 kg
24 bar facing burpees
24 dumbbell snatch one arm
24 pistols
24 sit ups
24 clusters @40-25 kg
24 double unders / 48 su

 

Calisthenics

tabata core

 

20'' x front lever

6x dragon flag        x3 set  rest 30''

30''x iperex

 

Pull up + Pistols  10-9-8-7-6-5-4-3-2-1

 

Push up + Squat  20-18-16-14-12-10

 

6x Dip one bar  x3  rest 45''

6x handstand push up  //  //

10x franch press //   //

 

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