WOD 09/10/18



1.

warm up

A

accumulate

3' hp

15 dragon flag

1' l-sit parallelette

3' superman

puoi spezzare le serie.


B

3 rnd nft

600 run

10 ktc

10'' hs

10 ring row

10 air squat


2.

FTD 18.3 QUALIFIER”

"THREE, TWO, ONE," 2018 FRENCH THROWDOWN


For Time

  • 3 Rounds of:

  • 30 Toes-to-Bars

  • 30 Wall Ball Shots (9/6 kg)

  • Then, 2 Rounds of:

  • 20 Chest-to-Bar Pull-Ups

  • 20 Handstand Push-Ups

  • Finally, 1 Round of:

  • 10 Bar Muscle-Ups

  • Time Cap: 20 minutes

rest 5'


3.

For Time

  • 10-9-8-7-6-5-4-3-2-1 reps of:

  • Push press db @20/15

  • Burpees Over the db

  • Time Cap: 10 minutes

rest 5'


4.

curl bar

12x4 rest 1'


5.

db curl alternato

12+12 x 4 rest 1'


6.

10' skill butterlfy pull up


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