WOD

January 12, 2019

 

CrossFit

 

3rnd

10 jumping jack

10 squat 

10 shoulder press

10 ohs

 

FT   rest 1'

OHS

6-6   @70%

4-4   @80%

 

AMRAP in 16 minutes

2 Devil Presses 

2 Alternating Dumbbell Box Step-Ups

4 Devil Presses 

4 Alternating Dumbbell Box Step-Ups

6 Devil Presses 

6 Alternating Dumbbell Box Step-Ups

.....

 

Calisthenics

 

45'' x hollow position + 10 x oscillazioni x 3   rest 20''

l-sit to t2b          8x3 
30'' x superman + 10 x iperex  x 3 

 

hf   front 20"x3
hf lateral 20"x3
to front to lateral hf 4x3

full hf  max"x2 

 

pull up clap 6 x 4
hspu 6 x 4                      rest 40"
push up clap 8 x 4

 

pull up narrow 6 x 3
dip ring / bar  8 x 3               rest 30''
push up archer 10 x 3

 

squat jump 12 x 4              rest 30''

 

 

 

 

 

 

 

 

 

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