WOD 03/09/18



CROSSFIT


1.

warm up

600-400-200

run

10 dl @20/15

10 ktc

10 power snatch


2.

  • For Time

  • 50 Deadlifts (80/60 kg) (partner deadlift hold)

  • 40 Partner Wall Ball

  • 30 Synchronized Power Snatches (42.5/30 kg)

  • 20 Synchronized Toes-to-Bars

  • 10 Ring Muscle-Ups

rest 4'


3.

HANG IN THERE PARTNER

  • EMOM (with a Partner) in 20 minutes

  • 5 Thrusters (95/65 lb)

  • 5 Burpees

  • While partner hangs from Pull-Up Bar

This is an every minute on the minute (EMOM) workout where Partner A has one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the reps, Partner B is hanging from a pull-up bar.




4.

curl bar 4x8

rest 1'


5.

hammer curl db 3x12

rest 1'

Post in evidenza