W.O.D. 13.6.2018

/in /by

Crossfit W.O.D 13.6

Strength:

A) Back squat 5x5xew

B+) Back squat 5x5x90%

 

MetCon: 30-20-10

  • Wallball
  • Burpees
  • KB swing
  • Hollow rocks

* 12 min timecap

Strength & Accessory W.O.D

– Strict Press
– Front Squat

5*(40-60%)-5-5-5; +5*85% (from last set)

Accessory:
– Bulgarian Split Squats 3*8-12 (each leg)
– One arm KB/DB rows 3*10-15 (each arm)

 

Gymnastics W.O.D

Gymnastics

*Handstand Holds – 5xMax Effort

– 5-10 minutes walking/obstacle course practice

*Handstand Press – 5*3-5

(Free standing/P.ROM/Wall/Ground)

*Lever work – 5*3-5

(Full/Partial/Tuck/Arch Pull ups)

*5*5 Lever pulls

5*5 skin the cats

5*10 V-ups

5*10 Russian Twists

3*15s Ladder holds / arm