WOD

January 9, 2019

 

CrossFit

 

3rnd

30 mountain climb

20" hp

10 knees push up 

5 muscle snatch @20/15

5 thruster

 

Death By Every 2 Minutes on the Minute

2 Burpee Box Jump Overs 

2 Power Snatches @40/25  sc 30/20

2 Thrusters @40/25

add 2 reps each round

 

FT 

curl bar 6x4 rest 1'

 

Calisthenics

 

h.p 1' x 4

albanesi 10 x 4        rest 20''

superman 30'' x 3

 

frog stand  20"x3       rest 20"

pseudo planche 20"x3 

tuck planche 20"x3 

straddle max"x3 

 

m.u. 6 x 4

bulgarian dip / dip one arm 8 x 4                 rest 1'

push up in spinta 12 x 4 

 

pull up archer 6 x 3

dip 2 box 10 x 3                                 rest 40"

push up archer 12 x 3

 

squat jump 12 x4 rest 30"

 

 

 

 

 

 

 

 

 

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