WOD

February 20, 2019

 

CrossFit

 

2 rnd

30/60 du/su

5 clean 

5 push press

10 knees push up 

 

 

AMRAP 8'

3,3-4,4-5,5- 6,6.....

Clean and Jerk  @50/35 @40/25  @30/15

Brps over bar 

 

 Rest 4'

 

AMRAP 6'

3,3-4,4-5,5- 6,6.....

Clean and Jerk 

Brps over bar 

 

 Rest 3'

 

AMRAP 4'

3,3-4,4-5,5- 6,6.....

Clean and Jerk 

Brps over bar 

 

acc. 

 

curl db 8x4 rest 1'

 

Calisthenics

 

h.p. + oscillazioni

45'' + 10 x 3       rest 30''

 

hp gambe larghe + oscillazioni gambe larghe

45'' + 10 x 3   //

 

superman + iperex 

30'' + 10 x 3 //

 

skill

tuck back lever 20'' x 3

one leg back lever 20'' x 3       rest 30''

to back to front ring 6 x 3 

straddle / full back lever ( atleti avanzati ) 10'' x 3

 

10 - 8 - 6 - 6 - 8 - 10   x 2   rest 1'30''

pull up + dip

 

16 - 14 - 12 - 12 - 14 - 16  x 2    rest 1' 30''

push up + sqaut

 

curl bar 5 x 5 rest 1'

 

 

 

 

 

 

 

 

 

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