wod
Coach Claudio Ciolli
CrossFit
1.
warm up
3 rnd nft
40 su
10 push jerk db/kb
10 ktc
10 dl @20/15
2.
3 rounds for time of:
25 dumbbell push jerks
50 double-unders
25 weighted step-ups
50 double-unders
rest 5'
3.
For Time
50 Deadlifts (80/60 kg)
40 Wall Ball 9/6
30 Power Snatches (40/25 kg)
20 Toes-to-Bars
10 Muscle-Ups/ pull up
Calisthenics
Alterna gli esercizi
No rest
30-25-20-15-10
v up
prono plank 1'
30'' hs pancia al mur0 x3 rest 30''
30'' hs talloni al muro x3 rest 30''
30'' hs libera x3 rest30'' only advanced athletes
3 rnd no rest, recupera solo tra i giri 1'
6 wide pull up
8 dip
12 wide push up
3 rnd no rest, recupera solo tra i giri 1'
6 narrow pull up
8 tiger push
12 diamond push up
3 rnd no rest, recupera solo tra i giri 1'
6 pull up 3 cambi
8 dip one bar
12 push up 3 cambi
3 rnd no rest, recupera solo tra i giri 1'
10 air squat
12 lunges
14 pistols
