WOD 09.08.17
CrossFit Class
Strength:
Front squat 5 5 5 5 5 every 90″ 75% 1Rm
CrossFit Games (workout 6)
100 pull-ups
80 GHD sit-ups (sit ups)
60 one-legged squats, alternating
40-cal. row
20 dumbbell push presses 45/30 kg
cap time 20′
Aerobic Capacity
Warm up and Activate:
3 round of: 30″ HS Hold – 30″DU – 30″ Broad Jump
5 rounds for time of:
Run 500 meters
10 Burpees target 15 cm
- CATEGORIA CHIPPER , OPEN GAMES , STRENGTH , WOD