WOD

May 11, 2018

 

CrossFit

warm up

3 rnd not for time

10 dl @20/15

10 iperex

10 lunges

 

Heavy Day

3-3 @80%

2-2 @90%

1-1- @100%

1-1  @102%

Deadlift

 

EMOM 12'

15x cal row/bike

10x sit up ball @9/6

200 m x run

10x pistols

 

Calisthenics

Tabata core mix

 

4xMuscle up

6xDip ring/bar           x4  rec1 30''   rec2 45''

 

6x pull down

8x tiger push                 //         //

 

6x ring pull up

4x tiger bar           //           //

 

3+3 one arm push up

6x french press            //    //

 

30''frog stand

20'' tuck planche            x3  rest: 45''

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