Workout of the Day

December 13, 2018

 

CROSSFIT

 

2 rnd 

30 x mountain climber

30'' x h.p.

10 x kipp swing bar

10 x lunges

 

3 rnd f.t.

50 x du / 100 x s.u.

20 x one arm hang clean & jerk

20 x t2b - scaled k.t.c.

20 x one arm overhead lunges

( int 15 rep / scaled 10 rep )

 

" accessory "

curl db 10 x 3 rest 1'

 

 

CALISTHENICS

 

l-sit + strict t2b 10'' + 6 x 3

l-sit bar + kness paral. 10'' x 8 x 3   rest 30''

 

skill back lever rest 45''

 

tuck         20'' x 3

adv tuck   20'' x 3

one leg     10'' x 3    ( int. - adv )

straddle   10'' x 3    ( adv ) 

full   max '' x 3        ( adv )

 

 

round

                 1.         2.     3.

pull up    40       10     30

push up  50       20     40

dip           30       5       20

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