wod


CROSSFIT

3 rnd not for time

40 x d. u.

15 x ttb

10 dl @20/15

5 swing bar

5 rnd for time

10 x deadlift rx80kg/50kg

10 x over the bar burpees

10 x kipping pull up

10 x wall ball rx9/6

10 x american swing kb

accessory work

100 sit up

CALISTHENICS

30'' x hollow position + 10 x sit up x 2 rec.20''

20'' x l-sit + 8 x ttb x 2

muscle up 4 x 4 rec 40''

pull up

archer pull up 6 x 3 rec 1 20'' rec 2 1'

pull up ring

push up

archer push up 10 x 3

push up in spinta

dip bar/ring

french press 8 x 3

20'' x handstand 3 appoggi

20'' x handstand pancia al muro x 3 rec 30''


Post in evidenza