500 m Run or Row
Paso de lagartija + 12 Push Up x 2 sets
10 Squats Push Disk (10/5 K) + 8 Pull Ups x 2 sets
Walking Lunge OH Plate (10/5 K) + 12 Sit Ups Disk (10/5 K) x 2 sets
A-SKILL: Strict Pull-Ups
3 x 5 Reps. @ 2×22 Tempo (2 sec abajo brazos estirados,subir explosivo , 2 sec arriba y 2sec controlando la bajada)
Rest 1´ entre rounds.
B-WOD: For Time
21-15-12-9-6-3
Deadlifts (Bodyweight)
Push-Ups
Hanging Leg Raises (Knees to chest, chin-up grip) (Rodillas al pecho con agarre de chin up)
TIME CAP 20´
C- ABDOMEN:
TABATA de Hollow Rocks.
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