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    WoD 4.4.18

    WoD 4.4.18

    Skill Day
    Low Parallel work – 20min
    Work in pairs:
    Emom x 4
    5 or 7 or 9 Push ups w perfect form on parallels
    work in pairs.time to complete the drill for each athlete is 30”
    1min transition time
    Emom x 4
    7 or 9 or 12 dips on parallel with shoot hips up
    work in pairs.time to complete the drill for each athlete is 30”
    1min transition time
    Emom x 6
    (3rounds)
    odd min : accumulate as much time under tension as possible in 30” for each athlete of L-sit
    even min : 10 shoot throughs, must be perform in a time window 30”
    1min transition time
    Emom x 3
    30” for each athlete amrap of:push up+shoot through+dip+hips up in a straight pos+shoot through back

    4 min transition time

    M.Tετάρτη wod
    LEVEL 2 RX+
    “CrossFit Open Wod 12.4”
    12min amrap
    150 wall balls
    90 double unders
    30 ring muscle ups

    LEVEL 2 + LEVEL 1
    “Karen”
    150 Wall Balls for time 9/6kg , 3/2.75m *

    *make sure :
    -you have a full range of motion when squatting
    -the ball hits the wall upper the line, NOT ON THE LINE or anywhere else

    Scaledown option a
    150 Wall Balls for time 6/4kg , 3/2.75m *

    Scaledown option b
    150 Wall Balls for time 4/3-4kg , 2.75 or anywhere bellow the line of 2.75m

    12min time cap

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