wod

June 1, 2018

 

CrossFit

warm up

3 rnd not for time

10 dl @20/15

10 iperex

10 jumping jack

 

Sugar Daddy

21-15-9:

Deadlifts @100/ 70 kg

400 Meter Run

 

5 Rounds (on the 4:00) in 20 minutes

“Anchored Down”

30 Air Squats

15 Calorie 

10 Lateral deficit Burpees

 

 

 

 

 

 

 

 

 

 

Calisthenics

Tabata core mix

30''frog stand

20'' tuck planche            x3  rest: 45'

 

1x muscle up + 5 dip one bar

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            //    //


 

 

 

 

 

 

 

 

 

 

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