WOD

January 11, 2019

 

CrossFit

 

3rnd 

10 sit up

20" hs

10 swing bar 

5 push press @20/15

10 fs @20/15

 

5 Rounds for Time  ( int 4 rnd  sc 3 rnd) 

5 Push Presses  @40/25

7 hspu (int casetta sc v-push up)

19 Pull-Ups  (sc 10 pull up)

21 fs  @40/25

 

cash out 

100 sit up 

 

Calisthenics

 

t2b 10x4 rest 30"

hyperex 30"x4

 

front tuck max"x3 rest 40"

front one leg max"x3 

front lever ring max"x3 

 

pull up isom 20"x4  rest 40"

push up 20"x4 

dip isom 20"x4 

 

pull up max rep x3 rest 40"

push up diamond max rep x3

french press max rep x3  

 

lunges jump 10x 5  rest 30"

 

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