wod


COACH CLAUDIO CIOLLI

CROSSFIT

1.

warm up

20-15-10 cal

10 sit up

10 ring row

10 thruster @20/15

10 gto

2.

For Time

Angie's House

20 Pull-Ups

20 Push-Ups

20 Sit-Ups

20 Air Squats

Helen's House

400 meter Run

21 Kettlebell Swings

12 Pull-Ups

Fran's House

15 Thrusters rx @43/30 int @35/25 / scaled @30/20

Nancy's House

400 meter Run

15 Overhead Squats rx @43/30 int @35/25 / scaled @30/20

Grace/Isabel's House

20 Ground-To-Overheads rx @43/30 int @35/25 / scaled @30/20

Kelly's House

400 meter Run

30 Box Jumps

30 Wall Balls @9/6

Coach Claudio Ciolli

Calisthenics

core

20-15-10-5

oscillazioni hp

ktc parallele

iperex

twist a terra

skill

planche

20'' frog stand x3 scaled/int/adv

20'' pseudo plache x3 scaled/int/adv

10'' tuck planche x3 int. adv

10'' adv tuck planche x3 adv

super set

rest tra i set 1'

se possibile 5kg di zavorra

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


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