WOD

February 23, 2019

 

CrossFit

 

3 rnd

30 su

10 sit up

20" hs 

10 row bar 

10 back squat @20/15

 

5 Rft

1' hs (casetta, v-hs)

21 toes-to-bars( kte, ktc)

 

 

 

 

 

 

 

 

 

 

rest 5'

 

5Rft

21 back squat @50/35 @40/25 @30/20

1 rope climb (int 3 floor rope climb , sc 5 rev pull up)

 

Calisthenics

 

hp 1'x4  rest 30"

superman 30"x4 

 

sc.         frog stand 20"x3  rest 20"

sc.+ int pseudo planche 20"x3 

int+ adv tuck planche max"x2 

adv    l-sit to tuck planche 6x2 

 

pull up 5x5 (zavorra)

push up 10x5 ( parallelette)

dip 5x5 (zavorra)

 

pull up narrow rev. 6x3

push up diamond 8x3

french press 6x3 

 

hspu 6x4 rest 20"

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