WOD

December 1, 2018

 

CrossFit

 

3 rnd nft

6 t2b

8 squat

10" hs

 

FT

5 x 2-minute rounds in 18 minutes

6 wall ball 

Max reps of snatch one arm db

 

Rest 2 minutes between rnd

 

rest 5'

 

FT

4x 2' each rnd in 14'

4 mu

rest of time hp

 

rest 2' between rnd 

 

ACC 

curl db 10x4 rest 1'

 

 

Calisthenics

 

1' x h.p. x 4   rest 20''

t2b strict 8 x 3   rest 30''

superman 30'' x 4  rest 20''

 

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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