WOD

COACH CLAUDIO CIOLLI

CROSSFIT

1.

warm up

3 rnd nft

10 cal

10 dl @20/15

10 ring row

10 sit up

2.

for time

100 du /150 su

600 m run/row

10 deadlift @80/45 intermediate @60/40 @ scaled @50/35

20 pull up

30 push up

40 wall ball

50 sit up

600m run/row

100 du / 150 su

rest 5'

3.

3 rnd for time

6 tgu kb/db

8 pistols

10 swing kb

CALISTHENICS

core

1' hp x3 rest 30''

1' prono plank x3

30'' tenuta laterale x3

10 albanesi x3

10 ktc parallele x3

10'' l-sit parallele x3

skill

20'' back lever tuck x3

15'' back lever one leg x3

10'' back lever full x3 solo atleti avanzati

6+10 pull up + push up x4 rest 45''

6 + 10 narrow pull up + diamond push up x4

6 +10 wide pull up + archer push up x4

6+10 dip + tiger push x4

10 + 10 lunges + squat jump x4