wod

COACH CLAUDIO CIOLLI

CROSSFIT

1.

warm up

3 rnd nft

10 ring row

10 thruster @20/15

10 ohs

10 sit up

skill 15'

ring muscle up / scaled kipping ring pull up

2.

27-21-15-9 Reps for Time

Dumbbell/ kb Thrusters

4-3-2-1 Rope Climps /scaled floor rope climb

rest 4'

3.

21-15-9 reps for time of:

Overhead squats rx @50/35 / int @40/25 / scaled @30/20

Box jumps / scaled steps

Coach Claudio Ciolli

Calisthenics

core

4 rnd

10 sit up

1' hp

1' prono plank

1' superman

10 twist bar

skill Handstand

3 appoggi 30'' x 3 scaled / int /adv

pancia al muro 30'' x 3 scaled / int /adv

talloni al muro 30'' x 3 scaled / int /adv

libera max'' x3 adv

one arm 10'' x 3 adv

super set

6+12 pull up wide + push up wide x4 rest 45''

6+12 pull up narrow + push up diamond x 4

6+12 dip + tiger push x 4

6+12 dip one bar + push up in movimento x4

squat + lunges 20+16 x 4