Wod 21/01/15

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Forza:

Back squat “Bring Sally up, Bring Sally down”

Wod:

15- 9- 6

Handstand push ups

burpees pull ups

rest 3′

9-6-3

Handstand push ups

burpee pull ups

—Cash Out—

Tabata russian twist

Wod 19/01/14

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Si parte con la programmazzione per i Crossfit games open….. cominciamo da un wod del 2011 il Rope-Clean event.

Skill: rope climb

For time:

15 foot Rope climb, 5 ascents

145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents

165 pound Clean and jerk, 4 reps

15 foot Rope climb, 3 ascents

185 pound Clean and jerk, 3 reps

15 foot Rope climb, 2 ascents

205 pound Clean and jerk, 2 reps

15 foot Rope climb, 1 ascent

225 pound Clean and jerk, 1 rep

Women
For time:
15 foot Rope climb, 5 ascents
115 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
125 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
135 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
145 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
155 pound Clean and jerk, 1 rep