WOD - Di 20.10.20

CROSSFIT CLASS

Gymnastics Within 10 Minutes: 5 Sets: - 5 Kip Swings + 5 Kips + 2-5 Kipping Pull Ups + 5 Kips


Metcon For Time: "Isabel" - 30 Snatch @ 60/40kg (8 Minute Cap)

GYMNASTICS CLASS

A: Metcon (No Measure) 3 ROUNDS NOT FOR TIME: 20 HOLLOW ROCKS 20 ARCH ROCKS 10 SEC ONE ARM ON BAR HOLD LEFT 10 SEC RIGHT REST 30 SEC


B: Metcon 5 SETS:

1 TOES TO BAR + 1 CHEST TO BAR

FOR 10 REPS REST 60 SEC 1 TOES TO RING + 1 KIPPING RING PULL UPS FOR 10 REPS REST 60


SECSCALING OPTION 1: DO PULL UPS IF YOU CAN'T DO CHEST TO BAR


SECSCALING OPTION 2:

DO 1/4 PULL UPS

TOES OVER HiP


C: Metcon 10 MINUTE EMOM: 10 DIAMOND PUSH UPS + 5 STRICT HANDSTAND PUSH UPS

Scaled:

Close Grip Box Push Ups

Box HSPU




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