WOD 05.03.18

CROSSFIT CLASS:
Gymnastic:
10 min working on strict work:
T2B
Pike push ups (scaled push ups)
Ring pull ups
Metcon:
10 Burpees box jump 60/50 cm
20 KB Swing 32/24 kg

AEROBIC CAPACITY CLASS:
ROW:
3min at easy pace (21-24)
60sec at moderate pace (24-27)
3min at easy pace (21-24)
Rest 1min,
.
2m30sec at easy pace (21-24)
50sec fast pace (30-35)
2m30sec at easy pace (21-24)
10sec sprint,
Rest 1min,
.
2min at easy pace (21-24)
40sec faster pace (30-35)
2min at easy pace (21-24)
20sec sprint (35-38)
Rest 1min,
.
90sec at easy pace (21-24)
30sec at fastest pace (30-35)
90sec at easy pace (21-24)
30sec sprint (35-38)
Rest 1min,
.
1min at easy pace, (21-24)
20sec sprint, (30-35)
1min at easy pace, (21-24)
40sec sprint (35-38)

Finisher:
4 Round of:
10 Pike row
20″L Sit
10 Glute-Ham Raise