wod


CROSSFIT

warm up

3 rnd nft

5 dl

5 thruster

5 push jerk

10 row barbell

Benchmark day

Fran

21-15-9 Reps For Time

Thrusters @43/25 @35/20 @30/15

Pull-Ups / ring row

rest 2'

Mini DT

3 Rounds For Time

12 Deadlifts @50/35 @40/25 @30/20

9 Hang Power Cleans

6 Push Jerks

rest 3'

Mini Karen

For Time

100 Wall Ball Shots @9/6

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


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