12.12.15
Rope Climb 3×5 scaled appropriately For time 25 Double unders 25 Box jumps 25 KB sumo high pulls 25 Back extensions 25 Push-ups 25 Dumbbell snatch, each arm 25 Broad jumps 25 KB swings
Pubblicati da CrossFit Lecce
WOD 11.12.15
AMRAP in 4 minutes 20 bicycles (l + r = 1 rep) 15 butterfly position situps 10 double crunches Push press 1-1-1-1-1@90% Elizabeth 21-15-9 for time Clean (60kg) Ring Dips
WOD 10.12.15
Deadlift 3-3-3@85% 9′ AMRAP 10 Pull ups 10 KB swings (24/16kg) 10 Box jumps
WOD 9.12.15
Front squat 4-4-4-4-4@80% Team WOD For time 400 Squats 300 MB sit-ups (9/6kg) 200 Ground-to-overhead (30/15kg) 100 Burpees The team can only have ONE participant “working” at a time. The team has to complete ALL air squats before moving onto the next phase of situps, etc. Teammates do NOT have to do equal work.
WOD 7.12.15
Snatch 1 RM 4 RFT 6 Thrusters (40/20kg) 9 Front squats (40/20kg) 12 T2B
WOD 5.12.15
“TABATA THIS” Tabata Row 1 Minute Rest Tabata Air Squat 1 Minute Rest Tabata Pull-ups 1 Minute Rest Tabata Push-ups 1 Minute Rest Tabata Sit-ups (abmat) 8 Tabata Interval (20 secs on and 10 secs off). Tabata score is the lowest reps performed in any of the intervals.
WOD 4.12.15
Back squat 1-1-1-1-1@90% AMRAP 4 minutes 30 bicycle crunches (left + right = 1 rep) 20 leg raises 10 hollow rocks 5 V-ups Max rounds in 3 minutes 2x Ground to overhead 15x Double-unders Rest 2:00 after completion, repeat for 3 rounds total
WOD 3.12.15
For time: 25 Strict HSPU 25 Kipping HSPU 10 Strict HSPU 10 Kipping HSPU 5 RFT 21 Lunges 15 V-ups 9 Box jumps
WOD 2.12.15
Deadlift 4-4-4-4-4@80% 8′ AMRAP 15 Wall ball (9/6kg) 10 KB swings (24/16kg)
WOD 1.12.15
Clean & jerk 4-4-4-4-4@75% The Holbrook 10 rounds 10-9-8…3-2-1 reps Squats Burpees Push-ups