WOD

December 19, 2018

 

 

CrossFit

 

3 rnd 

40 su

10 sit up 

5 pc @20/15

5 fs 

5 shoulder press

 

Emom 25'

40 du/80 su

6 fs  @50/35

10 wall ball

6 push press @50/35

10 t2b

(int 40/25 sc 30/20)

 

 

Calisthenics

 

l-sit 20'' x 4     rest 20''

ktc parallele 10 x 4   rest 30''

iperex 10 x 4    rest 20''

 

frog stand 20"x3 

speudo planche 20'' x 3       

tuck planche 20'' x 3  

straddle planche max"x3 

 

pull up  3 cambi 8 x 3

push up 3 cambi 14 x 3         rest 1'

russian dip 6 x 3

 

reverse narrow pull up  6 x 3   

french press 10 x 3                           rest 30''

affondi 20 x 4   rest 30''

 

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