wod

November 17, 2018

 

Cocach Clauido Ciolli

CrossFit

 

warm up
1' hp

10 dl @20/15

10'' hs

10 knees push up

 

2.

For Time

10-9-8-7-6-5-4-3-2-1 reps of:

Deadlifts @80/50 inter. @60/40  sc. @50/35

2 muscle up / intemedio 4 pull up / scaled 6 ring row

 

rest 5'

 

3.

AMRAP in 8 minutes

12 america swing

10 ring dip / sc. 4 dip paral.

8 burpees 

 

Coach Claudio Ciolli

Calisthenics

 

core

10+10''-15+15''-10''+10+10''   x3

hp + v-up

 

skill

back lever

20'' tuck x3

10'' one leg x3 int. adv.

max'' full x3 adv

 

rnd rest 30''-1' ogni volta che ti fermi

 

pull up       20 | 15 | 10

dip              20 | 15 | 10

push up     20 | 15 | 10

squat          20 | 15 | 10

pistols        20 | 16 | 10

 

alterna il grip 

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