Workout of the Day

September 17, 2018

 

 

CROSSFIT

 

3 rnd 

100 m run

5 x sumo deadlift high pull @ 20 / 15

10 x air squat

5 x push press @ 20 / 15 kg

 

" ZEUS "

3 rnd for time

30 x wall ball @ 9 / 6 kg 

30 x sumo dl high pull @ 35 / 25 kg

30 x box jump

30 x push press @ 35 / 25 kg

30 x cal row - air run / 20 cal ass bike / 500 m run

30 x push up

10 x back squat @ 60 / 40 kg

( scaled, rnd 1 : 30 e 10 b. squat
               rnd 2 : 20 e 6 b. squat
               rnd 3 : 10 e 4 b .squat )

 

 

CALISTHENICS

 

1' x h.p. x 4   rest 20''

t2b strict 8 x 3   rest 30''

superman 30'' x 4  rest 20''

 

tuck front lever 20'' x 3

one leg front lever 20'' x 3 

pull down 6 x 4

ice cream 6 x 4

 

round 1

30 x pull up

30 x dip                 

40 x push up

40 x squat

 

round 2

10 x wide pull up

10 x russian dip

15 x diamond push up

15 x squat jump

 

round 3 

20 x narrow pull up

20 x dip one bar

25 x wide push up

25 x box jump

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