WOD 19/10/18

1.

warm up A

3 rnd rest tra rnd 1'

10 strict ktc parallele

1' hp

6 dragon flag

10'' l-lit

10 ghd iperex

warm up B

3 nrd nft

10 cal row

10 back squat @20/15

5 ohs

10 floor bench press

5 stric pull up

IPERTROFIA

2.

back squat rest 1'

15-15 @50%

12-12 @60%

3.

ohs

10-10 @50%

8-8 @55%

4.

bench press rest 1'

15 @55%

12 @50%

10 @60%

8 @70%

5.

weighted pull up strict

8 x4 rest 1'

6.

weighted dip strict

8 x4 rest 1'

7.

french press bench bar

12 x 3 rest 1'

8.

french press one arm db

15 x 3 rest 1'