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