wod


coach claudio ciolli

CrossFit

warm up

3 rnd nft

20 du / 40 su

10 ktc

10 db s clean leggero

For Time

27 Dumbbell Squat Cleans double

27 Toes-to-Bars / ktc / kte

100 Double-Unders / 300 su

21 Dumbbell Squat Cleans

21 Toes-to-Bars

100 Double-Unders

15 Dumbbell Squat Cleans

15 Toes-to-Bars

100 Double-Unders

9 Dumbbell Squat Cleans

9 Toes-to-Bars

Time Cap: 30 minutes

Calisthenics

3 rnd rest tra rnd 1'

1' hp

10 ktc parallele

10 sit up

10'' l-sit

Human flag

30'' tenuta laterale x3 r 30''

15' tenuta frontale hf x3 r 30''

15'' tenuta laterale palo a terra x3 r 30''

10'' tenuta laterale tuck x3 r 30'' onlly advanced athlete

super set

6 pull up + 6 hspu x3 r 45''

6 pull up dx/sx + 10 clap push up x3 r 45''

6 pull up narrow + 10 diamond push up x3 r 45''

6 dip one bar + 6 tiger cross x3 r 45''

6 bulgarian dip ring + 6 dip 2 box x3 r 45''

12 squat jump + 12 lunges walking x3 r 45''


Post in evidenza
Post recenti