WOD


Coach Claudio Ciolli

CrossFit

1.

warm up

3rnd nft

10 cal

10 ktc

10 ring row/row burbell

10 air squat

2.

  • For Time (with a partner)

  • 50 Toes-to-Bars

  • 40 Dumbbell Snatches

  • 50 Double Unders (Athlete A)

  • 50 Pull-Ups

  • 40 Dumbbell front squat

  • 50 Double-Unders (Athlete B)

rest 5'

3.

  • For Time (with a Partner)

  • 500-400-300-200-100 meter Run (x2)

  • Partner isometric squat

  • 5 Burpee penalty for each drop of kettlebells

Calisthenics

3 rnd rest tra rnd 1'

1' hp

10 v up

30'' prono plank

10 superman

front lever skill

6 dragon flag x 3 rest 30''

20'' tuck front lever x3 r 30''

15'' one leg front lever x3 r30''

10'' front lever full x3 r 30'' only advanced athlete

super set

6 pull up wide + 6 push up wide x3 rest 45''

6 narrow pull up + 6 diamond push up x3 r 45''

6 ring pull up + 6 parallelette push up x3 r 45''

6 dip + 6 tiger push/russian dip x3 r 45''

12 squat + 12 pistols x3 r 45''


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