WOD

January 29, 2019

 

CrossFit

 

2 rnd

30 su

10 sit up

10 swing bar

10 knees push up 

10 squat 

 

Ft

20 pull-ups strict ( int 15 sc 10)

35 push-ups/ knees push up ( int 25 sc 15)

30 squats (int 25 sc 15)

100/300 du/su ( int 200 su sc 100 su)

15 pull-ups strict  (int 10 sc 5)

25 push-ups  (int 20 sc 10)

45 squats  (int 35 sc 25)

50/150 du/su ( int 100 su sc 50 su)

10 pull up strict ( sc 5)

15 push up (sc 10)

55 squats (int 45 sc 35)

 

acc 

100 sit up 

( int 80  sc 60)

 

 

Calisthenics

 

Dragon flag max"x4   rest 30"

l-sit 20"x3

 

front lever tuck 20"x3

front one leg 20"x3

front straddle max"x3 

full front max"x3 

 

pull up isom 20"x4   rets 40"

pull up narrow  6x3

pull up rev 6x3

 

push up isom 20"x3

push up diamond 10x3

push up alligator  8x3

 

dip isom 20"x3

french press 6x3

tiger push 8x3

 

hspu 6x4  rec 35"

 

 

 

 

 

 

 

 

 

 

 

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