WOD

February 19, 2019

 

CrossFit

 

2 rnd

20" hp

10 knees push up 

5 fs @20/15

20" hs 

 

Front squat 

5x5 @70%   rest 1:30"

 

2 Rft

50 Sit Up (int 40 sc 30)

30 hspu (int casetta sc v-push up)

50 Toes to Bar (40 ktc sc 30 kte)

 

 

 

 

 

 

 

 

 

 

rest 3'

 

3 Rft

15 power snatches @40/25 @30/20 @20/15

10 thrusters

 

Calisthenics

 

30'' x prono plank + 30'' x tenuta laterale dx + 30'' tenuta laterale sx  x 3 rest 30''

strict t2b gambe larghe 8 x 3  rest 20''

iperex 10 x 3

 

skill

frog stand 20'' x 3

pseudo planche 20'' x 3       rest 30''

tuck planche 20'' x 3

staddle / full planche ( atleti avanzati ) 10  x 3

 

m.u. 4 x 4

push up in spinta 8 x 3       rest 1'

russian dip 4 x 3

hspu 6 x 3

 

curl ring 10 x 3

dip 2 box 10 x 3         rest 30''

 

 

 

 

 

 

 

 

 

 

 

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