WOD

January 30, 2019

 

CrossFit

 3 rnd

30 jumping jack 

20" sit up 

5 pc @20/15

5 fs 

5 thruster

 

Part A

From 0:00-5:00, complete:

1 rep max Clean ( sc max rep power clean)

 

Part B

From 8:00-18:00, for time:

21 Brps/push up hr

15 Pc @50/35 @40/25 @30/20

15 Box jump/steps

15 Pc @50/35 @40/25 @30/20

9 Brps box jump

15 Pc @50/35 @40/25 @30/20

 

Part C

From 21:00-26:00, For time:

max rep wall ball 

 

 

Calisthenics

 

accumulate

 

2' hp

20 strict t2b

2' superman

30 twisting windmill

 

skill

rest 30''

20'' hs faccia al muro x 2 

20'' hs talloni al muro x 2

10'' hs libera x 3       

 

adv : 1-5"-2-5"-3-5"-4-5"-3-5"-2-5"-1 x3     rest 1'

sc: 1-10"-2-10"-3-10"-4-10"-3-10"-2-10"-1  x3

6 narrow pull up x3  rest 45"

6 dx/sx pull up x3

 

adv: 2-5"-3-5"-4-5"-5-5"-4-5"-3-5"-2 x3

sc:   2-10"-3-10"-4-10"-5-10"-4-10"-3-10"-2 x3

6 dip one bar x3

12 french press x3

 

adv: 4-5"-5-5"-6-5"-7-5"-6-5"-5-5"-4 x3

sc:  4-10"-5-10"-6-10"-7-10"-6-10"-5-10"-4 x3

12 diamond push up x3

12 deficit push up x3

 

Atleti avanzati 5kg di zavvorra durante tutto il potenziamento. 

      

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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