WOD 14/09/18



1.

warm up A

3 rnd nft

1' hp

10 strict ktc parallele

5 dragon flag

15'' l-sit parallelette


warm up B

3 rnd nft

10 cal run

5 Power Clean @20/15

5 Front Squat

5 Push Press

5 Back Squat

5 Push Press


2.

DENNIS MOJICA

Il Bear complex lavora unbroken

Nel burpees non spezzarli, usa un ritmo costante. Saranno il tuo recupero attivo nel wod

  • 3 Rounds for Time

  • 1 Bear Complex 70/45

  • 7 Bar Facing Burpees

One “Bear Complex” consists of:

1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press


rest 5'


3.

back squat

6-6-6-6 @75% rest 2'


4.

shoulder press

4-4-4-4 @80% rest 2'


5.

DIANE

  • 21-15-9 Reps For Time

  • Deadlift 102/70

  • Handstand Push-Ups


rest 3'


6.

curl barbell

5x5 rest 1'


8.

recovery

3k row



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