WOD

CrossFit

3 rnd

30 jumping jack

20" sit up

5 pc @20/15

5 fs

5 thruster

Part A

From 0:00-5:00, complete:

1 rep max Clean ( sc max rep power clean)

Part B

From 8:00-18:00, for time:

21 Brps/push up hr

15 Pc @50/35 @40/25 @30/20

15 Box jump/steps

15 Pc @50/35 @40/25 @30/20

9 Brps box jump

15 Pc @50/35 @40/25 @30/20

Part C

From 21:00-26:00, For time:

max rep wall ball

Calisthenics

accumulate

2' hp

20 strict t2b

2' superman

30 twisting windmill

skill

rest 30''

20'' hs faccia al muro x 2

20'' hs talloni al muro x 2

10'' hs libera x 3

adv : 1-5"-2-5"-3-5"-4-5"-3-5"-2-5"-1 x3 rest 1'

sc: 1-10"-2-10"-3-10"-4-10"-3-10"-2-10"-1 x3

6 narrow pull up x3 rest 45"

6 dx/sx pull up x3

adv: 2-5"-3-5"-4-5"-5-5"-4-5"-3-5"-2 x3

sc: 2-10"-3-10"-4-10"-5-10"-4-10"-3-10"-2 x3

6 dip one bar x3

12 french press x3

adv: 4-5"-5-5"-6-5"-7-5"-6-5"-5-5"-4 x3

sc: 4-10"-5-10"-6-10"-7-10"-6-10"-5-10"-4 x3

12 diamond push up x3

12 deficit push up x3

Atleti avanzati 5kg di zavvorra durante tutto il potenziamento.

#boxaroma #streetwork #calisthenics #streetworkout #crossfit