WOD

January 7, 2019

 

CrossFit

 

2 rnd

30/60 du su

15 sit up

10 dl @20/15

10 swing bar 

10 knees push up 

 

DL   rest 1'

10 @60%

8 @70%

6 @80%

4 @90%

12 @50%

( sc 10x5 )

 

Amreps 15'

(1,2,3)-(2,4,6)-(3,6,9)-(4,8,12)......

strict pull up

push up

squat

 

Calisthenics

 

Dragon flag max"x4   rest 30"

l-sit 20"x3

 

back lever tuck 20"x3  rest 30"

back one leg 20"x3

back straddle 20"x3

full back max"x3 

 

pull up isom 20"x4   rets 40"

pull up narrow  6x3

pull up rev 6x3

 

push up isom 20"x3

push up diamond 10x3

push up alligator  8x3

 

dip isom 20"x3

french press 6x3

tiger push 8x3

 

hspu 6x4  rec 35"

 

 

 

 

 

 

 

 

 

 

 

 

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