WOD

coach claudio ciolli

CrossFit

1.

warm up

600-400-200

run

5 dl sg @20/15

5 ohs

5 ps

1' hp

2.

For Time

10 dl snatch grip rx@50/35 int. @40/25 sc. @30/20

20 Overhead Squats sc. back squat

30 power snatch

40 Wall Ball @9/6 kg

100 Double-Unders / su

rest 5'

3.

21-15-9

cal

sit up

america swing kb

Calisthenics

core

20-15-10-5

oscillazioni hp

ktc parallele

iperex

twist a terra

skill

planche

20'' frog stand x3

20'' pseudo plache x3

10'' tuck planche x3 int.

10'' adv tuck planche x3 adv

super set

rest tra i set 1'

6 wide pull up + 10 wide push up x4

6 regular pull up + 10 push up x4

6 narrow pull up + 10 diamond push up x4

4 dip ring + 4 dip parallele x4