WOD 22.07.17
EMOM 10: 1 Snatch Ascending. EMOM 10: 3-5 Strict Handstand PushUps *deficit if needed EMOM 10: 3-5 Strict ChinUps/Ring PullUps *weighted if needed
Pubblicati da CrossFit Lecce
WOD 21.07.16
30 Ground 2 Overhead 40/30 1 km Run 50 Toes 2 bar 1 Km Run 100 Burpees
WOD 20.07.16
Power Clean + Hang Squat Clean 10 Minutes to Establish a Max With a 20 minute Cap Complete: 50 Double Unders 20 Front Squat 30/20 50 Double Unders 20 ft Handstand Walk [Scale to 20 sec Handstand Hold] 50 Double Unders 20 Front Rack Reverse Lunges 30/20 50 Double Unders 200m Run 50 Double Unders […]
WOD 19.07.16
Strict Press 5-5-3-3-1-1 21-15-9 Sumo Deadlift High Pull (30/20) Box Jump Over
WOD 18.07.16
Back Squat 5-5-5-5-5 For time: 12-10-8-6-4-2 Push Press 40/30 Sit-Up Pull-Ups KB Swing 24/16 Air Squats
WOD 15.07.16
Hang Squat Clean 2-2-2-2-2 24 min Emom 1 Min: 12-15 Burpees 1 Min: 10-12 Box jumps 1 Min: 3 Push press, Ascending 1 Min: Rest
WOD 14.07.16
5 rounds: ME Ring push-ups ME Hanging L-sit Rest as needed between rounds AMRAP 7: 3, 6, 9, 12… Wall balls Toes to bar
WOD 13.07.16
Take 20min to work on the following: HSPU Wall Walks Wall Handstand Holds Deficit Push-Ups 3 rounds for time: 40 Air squats 30 Pull-ups 20 Power clean 40/30
WOD 12.07.16
Front Squat 6×3, Ascending 30-20-10 Thrusters 35/25 KB swings 24/16 Sit-ups
WOD 11.07.16
Deadlift 3×5, Ascending “Amanda” 9-7-5 Muscle ups Squat snatch Cash Out Pick One: Accumulate 30 Strict Chin Up[ [Ring Row] or 30 Dips [Push Ups]