wod

CROSSFIT

warm up

3 rnd nft

50 su

10 db snatch

10 ring row

21-15-9 reps for time of:

Dumbbell snatch one arm (l & R)

Strict pull-ups

hspu

EMOM 12'

12 cal

10 lunges front rack @40/25 @30/20 @25/15

8 burpess target bar / push up hr

rest 1'

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