WOD

March 11, 2019

 

CrossFit

 

2 rnd

20 du/60 su

10 sit up 

10 oh lunges pvc

20" hs 

 

Emom 9'

20" hs/ hs casetta

4........................

 

19.3

For time TC 10'

61 mt dumbbell overhead lunges @ 22,5/15 

50 db box step up @22,5/15

50 strict hspu

61 mt handstand walk 

 

SC

61 mt db front rack lunges @ 22,5/15 

50 db box step up @22,5/15

50 strict hspu (con rialzo) 13cm(pizza 20 + abmat)

61 mt bear crawl

 

FT  rest 1:30"

8-6 @70...........................

 

Calisthenics

 

core

20-15-10-5

oscillazioni hp.................

 

 

skill

planche

20'' frog stand x3

20'' pseudo...................

 

 

super set 

rest tra i set 1'

6 wide pull up + 10 wide push up x3

6 regular pull up + 10........................

 

"IL RESTO DEI WOD PUOI TROVARLI PRESSO IL NOSTRO BOX"

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