WOD

January 8, 2019

 

CrossFit

 

3 rnd 

30 jumping jack 

10 sit up 

5 power clean @20/15

10 v push up 

 

Ft

21-15-12-9

t2b

30" hs 

 

3 Rounds for Time

30 cal  100 du  200 su ( int 25/50/100  sc 20/30/80)

25 Wall Ball Shots  9/6 ( int 20  sc 15 )

16 one arm db snatch 

2 squat clean  @70/40 int 50/35  sc 40/25

1 monkey bar  (sc 10" hanging bar)

 

Calisthenics

 

1' x 4 prono plank     rest 30''

30"x4 isom lat    rest 20''

 

german hang isom max"x 3 rest 20"

pull down isom 20"x3 ( solo chiusura scapole)

l-sit to front lever 6x3 

 

 

8 x pull up ring 

8 x dip ring                           a circuito x 4   rest ( 1 ) 20''

15 x push up 3 cambi                                     rest ( 2 ) 1'

 

30'' x pull up isom 

30'' x dip bar isom           a circuito x 3     rest ( 1 ) 30''

30'' x push up isom                                     rest ( 2) 1'

 

 

pistols 12 x 4    rest 1'

 

 

 

 

 

 

 

 

 

Please reload

Post in evidenza

Competitor o Classi?

January 5, 2019

1/2
Please reload

Post recenti

October 5, 2019

October 4, 2019

October 3, 2019

October 2, 2019

October 1, 2019

September 30, 2019

September 14, 2019

September 13, 2019

September 12, 2019

September 11, 2019

Please reload

Archivio
Please reload

Cerca per tag
Please reload

Seguici
  • Facebook Basic Square