WOD

January 28, 2019

 

CrossFit

 

2rnd 

30 su 

20" hp

10 squat

5 push press

10 knees push up 

 

"CHALLENGE"

 

1 thruster in 5"  no drop bar" @40/25 @30/20 @20/15 

(sc 1 thruster in 10")

 

rest 5'

 

 Amrap 15'

12 Front Squats @50/35 @40/25 @30/15

12 HSPU/ casetta/v-push up 

12 T2B/kte/ktc

(int 9 rep  sc 6 rep)

 

Acc. 

 

french press db  10x 4 rest 1'

 

Calisthenics

 

core

1' hp x3                        rest 30''

1' prono plank x3

30'' tenuta laterale x3

10 albanesi x3

 

skill

20'' back lever tuck x3

15'' back lever one leg x3

10" straddle back lever x3

10'' back lever full x3 solo atleti avanzati

 

EMOM 10'

5/6 pull up ( 5 rep con zavorra)

 

rest 3'

 

EMOM 10'

6/8 dip bar ( 6 rep zavorra)

 

rest 3'

 

EMOM 10'

10/12 push up (10 rep con zavorra) 

 

monkey bar 1x3 rest 45"

 

 

 

 

 

 

 

 

 

 

 

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