WOD - Di 13.10.20

CrossFit Class

Wodapalooza Online Quali 1


As many reps as possible in 9 mins of:

3 Hang Power Snatches, 75/55 lbs

3 Overhead Squats, 75/55 lbs

30 Double Unders

6 Hang Power Snatches, 75/55 lbs

6 Overhead Squats, 75/55 lbs

30 Double Unders

9 Hang Power Snatches, 75/55 lbs

9 Overhead Squats, 75/55 lbs

30 Double Unders


* Barbell with 33/25 kg


Continue adding 3 Hang Power Snatch and 3 Overhead Squat reps each round until time expires.

5 MINS REST THEN „A„ OR “B“

Monostructual Cardio

A: Every 1 min for 10 mins do:

12/9 Row / Ski Ergs or

B: Every 1 min for 10 mins do:

10/7 Assault Bike Calories

After finishing the 9 min AMRAP

5 Min Rest

Then the 10Min EMOM

Choose A: row/ski or B: Bike

Gymnastics Class

A: Metcon (No Measure) 5 SETS NOT FOR TIME: 5 WALL WALKS 50M BEAR CRAWL 60 SEC REST


B: Metcon 3 SETS: 10 PIKE HANDSTAND PUSH UPS 7 HANDSTAND PUSH UPS FEET ON 📦 5 STRICT HANDSTAND PUSH UPS


All @ TEMPO 2020 REST 2 MINUTESREDUCE THE REPS OF EACH IF TOO INTENSE, FOR EXAMPLE: 6-4-2 OR 9-6-3 🎥  PIKE HANDSTAND PUSH UPS https://youtu.be/P4mwlEZrvSg 🎥 PIKE HANDSTAND PUSH UPS FEET ON BOX https://www.youtube.com/watch?v=RHkhYj_aPps 🎥 STRICT HANDSTAND PUSH UPS https://www.youtube.com/watch?v=a28WfBsD1iw


C: Metcon (Time) 6 ROUNDS FOR TIME: 100 DU OR 200 SINGLE UNDERS 20 BURPEES CHEST TO BAR PULL UPS 15 SEC PARALLETTES L SIT


🎥  Burpee Chest to bar pull up

https://youtu.be/qoVqhZZuFWM


HOLDSCALING OPTIONS: YOU CAN SCALE CHEST TO BAR PULL UPS WITH PULL UPS  AND L SIT ON PARALLETTES TUCK HOLD

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