WOD du mercredi 26 juin 2019
Plateau
4 rounds
On a 3:00 clock:
Run 400m
Max burpee to 6 pouces Target
Rest 2 min entre chaque round
Rosemont
Strict hspu’s
5x max
then
2000m row
Crossfit Original
Rest day ou 1 des 3 wods suivant
For time:
10 L chest-to-bar pull-ups
10 shoulder presses
15 L pull-ups
20 push presses
20 strict pull-ups
30 push jerks
25 kipping pull-ups
♀ 70 lb. ♂ 105 lb.
Practice scales for 20 minutes.
or
3 rounds for time of:
21 power cleans
Run 400 m
Plank hold for time equal to run time
♀ 105 lb. ♂ 155 lb.
Stretch for 20 minutes.
or
Tabata thruster
On odd-numbered rest intervals, hold at the bottom of the squat. On even-numbered rest intervals, hold with the load overhead.
♀ 45 lb. ♂ 65 lb.
3 max-duration L-sits from the floor.
Défi Crossfit
20 min amrap
15 kb swing 24/16
10 stricte pull ups
15 burpees
Post your scores to the Whiteboard.