WOD

February 2, 2019

 

CrossFit

 

2rnd

20 jumping jack

20 sit up 

10 dl @20/15

5 power snatch 

 

 

For Time

Buy In:

100/300 du su 

 

4 Rounds of:

14 Deadlifts @90/60 @70/40 @40/25

12 one arm db snatch  

19 swing kb 

 

Buy-Out:

100/300 du su 

 

Calisthenics

 

core

30'' hp + 10 v-up x4 rest 30''

5 l-sit to t2b x4

1' prono plank x3

 

skill

15'' tenuta laterale al palo human flag a terra x3  rest 30''

10 '' tenuta hf frontale x3

5'' tenuta laterale tuck hf x3 atleti avanzati

 

2rnd (ADV)

3 pull up +3 mu x2

5 hspu + 12 push up x2

30 dip 

20 pull up 

5 mu 

 

2rnd( INT)

3 mu

15 pull up 

20 dip

40 push up 

3 mu

 

2rnd (SC)

5 pull up 

10 dip 

5 pull up 

1o push up 

5 pull up 

15 dip

5 pull up 

20 push up 

 

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