wod


CrossFit

warm up

3 rnd nft

30 du / 60 su

10 ring row

10 knees push up

10 ohs @20/15

10 steps

For Time

round 1

25 pull ups 50 burpees 25 overhead squats @50/35 intermedio 40/25 scaled 30/20 50 box jumps 25 dip

intermedio 20/40 - scaled 15/30

round 2

12 pull ups 24 burpees 12 overhead squats 24 box jumps 12 dip

intermedio 10/20 scaled 8/15

round 3

6 pull ups 12 burpees 6 overhead squats 12 box jumps 6 dip

intermedio 4/8 scaled 2/6

Calisthenics

3 rnd rest 1'

10 t2b

1' hp

10 twist bar

1' iperex

30'' x handstand casetta

30'' x handstand pancia al muro x3 rest 30''

30'' x handstand 3 appoggi

max'' x libera

4 x muscle up / pull up x3 rest:1'

6x pull up dx-sx //

6x reverse narrow pull up //

6x bar dip //

12x push up archer //

20x squat //

10x pistols //


Post in evidenza
Post recenti