WOD

CrossFit

2 rnd

30/60 du/su

5 clean

5 push press

10 knees push up

AMRAP 8'

3,3-4,4-5,5- 6,6.....

Clean and Jerk @50/35 @40/25 @30/15

Brps over bar

Rest 4'

AMRAP 6'

3,3-4,4-5,5- 6,6.....

Clean and Jerk

Brps over bar

Rest 3'

AMRAP 4'

3,3-4,4-5,5- 6,6.....

Clean and Jerk

Brps over bar

acc.

curl db 8x4 rest 1'

Calisthenics

h.p. + oscillazioni

45'' + 10 x 3 rest 30''

hp gambe larghe + oscillazioni gambe larghe

45'' + 10 x 3 //

superman + iperex

30'' + 10 x 3 //

skill

tuck back lever 20'' x 3

one leg back lever 20'' x 3 rest 30''

to back to front ring 6 x 3

straddle / full back lever ( atleti avanzati ) 10'' x 3

10 - 8 - 6 - 6 - 8 - 10 x 2 rest 1'30''

pull up + dip

16 - 14 - 12 - 12 - 14 - 16 x 2 rest 1' 30''

push up + sqaut

curl bar 5 x 5 rest 1'

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