wod

coach claudio ciolli

CrossFit

warm up A

30 jj

10 dl @20/15

10 steps

10 kness push up

warm up B rest 1'

5x5 dl incrementando il carico per arrivare caldo al wod

K9 CHUCKY”

HERO WOD

4 Rounds for Time

1 Deadlift @124/80 @100/60 @80/40

25 Kettlebell Swings

19 Box Jumps

11 Burpees

Calisthenics

45'' x hollow position + 6 x albanesi x 4 rest 30''

30'' x superman + 10 x iperex x 3 rest 20''

(sc+int+adv) hs. 3 appoggi 20'' x 3 rest 20"

(sc+int) hs. pancia al muro 20'' x 3

( int+adv)hs. schiena al muro

( adv) libera 20'' x 3

pull up 3 cambi 6 x 4 rest 45''

push up 3 cambi 12 x 4

dip ring / bar 8 x 4

hspu 6 x 3

pistols 8 x 4

curl db 8x4