WOD

November 30, 2018

 

CrossFit

 

3rnd nft

10 sit up

5 front squat

5 push press

5 thruster

10 swing bar

 

AMRAP 9'

Part A

From 0:00-6:00, AMRAP of:

6 Thrusters @40/30 

6 T2b / ktc/kte

 

Part B

From 6:00-9:00, establish:

max reps of 

STOH @40/30

 

(int 30/20 sc 20/15)

 

rest 5'

 

AMRAP 9'

 

Part A

From 0:00-6:00, AMRAP of:

6 swing kb 

6 dip ring/bar

 

Part B

From 6:00-9:00, establish

max calories

 

Calisthenics

 

3 rnd rest tra rnd 1'

1' hp

10 ktc parallele

10 sit up

10'' l-sit 

 

Human flag

30'' tenuta laterale x3 r 30''

15' tenuta frontale hf x3 r 30'' 

15'' tenuta laterale palo a terra x3 r 30''

10'' tenuta laterale tuck x3 r 30'' onlly advanced athlete

 

 

super set

6 pull up + 6 hspu x3 r 45''

6 pull up dx/sx + 10 clap push up x3 r 45''

6 pull up narrow + 10 diamond push up x3 r 45''

6 dip one bar + 6 tiger cross x3 r 45''

6 bulgarian dip ring +  6 dip 2 box x3 r 45''

12 squat jump + 12 lunges walking x3 r 45''

 

 

 

 

 

 

 

 

 

 

 

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