CROSSFIT VIDATHA

2017 October 26

GYMNASTIC STRENGTH: L-sit progressions 5rds of – 20sec L-sit – 5 jefferson curls METCON: Partner WOD 8min AMRAP – 30 Shoot Throughs – Double Unders 1min rest 8min AMRAP – 20 Cal row/bike – Hanging Hip Taps

2017 October 18

METCON: 0:00-10:00 3 Rounds of: – 10 Ground-to-overhead – 200m run 10:00-12:00 rest 12:00-22:00 21-15-9 – DB Thruster – Handstand Push-up – Wall Ball Shot 22:00-24:00 rest 24:00-34:00 – 800m run – 40 KB Swings – 20 Burpees over parallettes

2017 October 16

STRENGTH: Hollow & Arch Progressions 15min EMOM – 1st 20sec hollow + 20sec hollow plank – 2nd 20sec arch + 20sec shoulder bridge – 3rd 20sec kipping beats METCON: 3rds – 1min burpee broadjumps – 1min medball slams – 1min Double KB front rack kneeling lunges – 1min Toes to Bar