wod

December 6, 2018

 

CrossFit

Tabata Music Day

 

 Tabata 1

-kte 

 

Tabata 2

-calories

 

Tabata 3

- ball cluster rx 9-6 kg

 

Tabata 4

- dl snatch grip rx 70/50 kg  

 

Tabata 5

- pull up reverse 

 

Calisthenics

round

t2b     30 | 20 | 10

sit up 30| 20 |10

hp        3'| 2'  | 1'

 

skill 10' muscle up strict presa di forza

 

4 x muscle up / pull up       x3    rest:1'

6x pull up dx-sx                 //

6x reverse narrow pull up    //

6x bar dip  //

12x push up archer  //

20x squat  //

10x pistols  //

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