WOD

April 26, 2019

 

CrossFit

 

2 rnd

10 squat

10 lunges

5 pc

5 thruster

 

For Time t.c. 20'

Buy-in: 600 run/300 su/150 du 

 

Then, 3 Rounds of:

11 Clusters @50/35 @40/25 @30/20

24..................................................... 

 

rest 3'

 

FT t.c. 20'

20-18-16-14-12-10-8-6-4-2

Swing kb...................................

 

Calisthenics

 

hollow position 45'' x 3       rest 20''

dragon flag 6 x 3                 rest 30''

iperex 15 x 4                         rest 20''

 

 (sc+int+adv)   20"x3     rest 20"

(sc+int+adv) pseudo planche 20"x3 

(int+adv) tuck....................................

 

 

" zavorrato "

pull up 5x5   rest 1'

push up 12..............................

 

"IL RESTO DEL WOD PUOI TROVARLO PRESSO IL NOSTRO BOX"

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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