WOD

February 22, 2019

 

CrossFit

 

2 rnd 

20 sit up 

10 floor bench press @20/15

10 shoulder press

10 squat 

 

Ft

Floor Bench Press 

5x5 @70% rest 1:30"

 

For Time T.C. 7' each 

 

3 rounds

30 Push Press @40/20 @30/15

30 box jump 

 

rest 3'

 

3 rounds

24 Push Press @50/30 @40/20

24 box jump

 

rest 3'

 

3 rounds

18 Push Press @60/35  @50/25

18 box jump

 

Calisthenics

 

hp 1' x 4      rest 20''

dragon flag 6 x 3   rest 30''

 

ice cream 6 x 3

pull down 6 x 3

tuck front lever 20'' x 3

one leg front lever 10'' x 3       rest 30''

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

 

pull up ring 6 x 4

bulgarian dip / one bar 6 x 4    rest 45''

push up alligator 10 x 4 

gradoni + peso 14 x 4 

 

french press 10 x 3   rest 30''

 

 

 

 

 

 

 

 

 

 

 

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