WOD


coach claudio ciolli

CrossFit

1.

warm up

3 rnd nft

10 cal

10 fs @20/15

10 sp

10 air squat

2.

front squat rest 1'

21@40%

18@45%

15@50%

9@70%

rest 2'

3.

shoulder press rest 1'

15 @40%

12 @50%

10 @60%

8 @70%

rest 3'

4.

AMRAP in 12 minutes

12 Pull-Ups

12 Toes-to-Bars

12 Push-Ups

12 Air Squats

Calisthenics

Core

3 rnd rest tra rnd 1'

1' hp

1' prono plank

10 t2b

30'' superman

10 twist bar

skill

handstand

30'' pancia al muro x3 rest 30''

30'' talloni al muro x3

max'' libera x 3 adv.

10'' one arm talloni al muro x3 adv

5 hspu x3 talloni al muro/ adv libera

4 rnd rest tra gli esercizi 40'' e tra il rnd 1'

alterna i rnd con wide/narrow grip

8 pull up

10 dip

12 push up

4 rnd rest tra gli esercizi 40'' e tra il rnd 1'

8 ring pull up

10 ring dip

12 deficit push up


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