WOD

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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