CROSSFIT VIDATHA

2017 December 15

STRENGTH Plank Progressions 3 to 5 rds – 20sec plank – 10sec/side SA Plank – 20sec plank lean – 10 modified reverse hyper METCON Partner WOD 10min AMRAP – 20 Alt DB Snatches *1 partner holds wall sit with plate while the other does snatches 10min AMRAP – 20 Box Jumps *1 partner holds plank…

2017 December 11

STRENGTH Bar Muscle-Up Progression 3rds – 10 supine hollow > arch – 10 prone hollow > arch – 10 count hanging hollow > arch – 3 Bar Muscle Ups METCON For reps: – 3min Double Unders – 3min Bar Muscle-Ups – 2min Double Unders – 2min Bar Muscle-Ups – 1min Double Unders – 1min Bar…

2017 December 5

GYMNASTIC STRENGTH: Dip Progressions 3rds – 5 Negative Dips (10s) – 10 Double Arm Circle Forward – 30sec hang from bar METCON: 20min EMOM – 1st row 20/15 cal – 2nd 16 SA DB Push Press (8/8) – 3rd 50 Double Unders – 4th 16 Double KB Swings (Russian)