wod


coach claudio ciolli

CrossFit

1. warm up 3 rnd nft 10 cal 10 fs @20/15 10 sp 10 air squat

2. front squat rest 1' 21@40% 18@45% 15@50% 9@70%

rest 2'

3. shoulder press rest 1' 15 @40% 12 @50% 10 @60% 8 @70%

rest 3'

4. AMRAP in 12 minutes 12 Pull-Ups / ring row 12 Toes-to-Bars / kte / ktc ....................

il wod continua al box!

Calisthenics

Core 3 rnd rest tra rnd 1' 1' hp 1' prono plank 10 t2b 30'' superman 10 twist bar

skill handstand 30'' pancia al muro x3 rest 30'' 30'' talloni al muro x3 max'' libera x 3 adv. 10'' one arm talloni al muro x3 adv 5 hspu x3 talloni al muro/ adv libera

4 rnd rest tra gli esercizi 40'' e tra il rnd 1' alterna i rnd con wide/narrow grip 8 pull up 10 dip 12 push up

4 rnd rest tra gli esercizi 40'' e tra il rnd 1' 8 ri.............

il wod continua al box!


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