WOD

January 31, 2019

 

CrossFit

 

2 rnd

10 cal

10 swing bar

5 power snatch

5 ohs 

20" hs

 

 

AMRAP 10'

 

4  Ohs   @50/35 @40/25 @30/20

8 t2b/kte/ktc 

4 power snatch

8 Hspu/casetta/v-push up  

 

rest 5'

 

Amrap 10'

 

4 ohs  @40/25 @30/20 @20/15

10 sit up 

4 power snatch

10 push up  

 

 

Calisthenics

 

Emom 10'

 10 sit up con zavorra

 

tuck front lever 20'' x 3

tuck back lever 20'' x 3 

pull down 6 x 4

back lev one leg 20"x3 

 

6 pull up 3 cambi x3 rest 45''

12 push up 3 cambi x3

 

6 archer pull up /wide x3

6 arhcer push up x3

 

6 reverse narrow pull up x3

6 reverse push up x3

 

salmon ladder 1x 3 

 

10 pistols x3

10 lunges db x3

 

 

 

 

 

 

 

 

 

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