WOD

CROSSFIT

coach claudio ciolli

warm up 600-400-200 run 1' hp 10 c&j @20/15 10 air squat 1' superman

AMRAP in 16 minutes 40 Wall Ball Shots @9/6 10 Clean-and-Jerks @40/25 scaled DL stesso peso 40 Wall Ball Shots 10 Clean-and-Jerks @50/30 40 Wall Ball Shots

IL WOD CONTINUA AL BOX...

CALISTHENICS

coach claudio ciolli core 30'' + 10 x4 rest 30'' hp + oscillazioni

30''+ 10 x4 superman + iperex

skill planche frog 20'' x3 pseudo 20''x3 tuck 10''x3 adv tuck 10''x3 straddle max''x3

hspu 6 x 3

pull up isom 20"x4 rets 40"

pull up narrow 6x3

pull up rev 6x3

push up isom 20"x3

push up diamond 10x3

push up alligator 8x3

dip isom 20"x3 IL WOD CONTINUA AL BOX....