WOD

May 24, 2019

 

 

 

CROSSFIT

coach claudio ciolli

warm up
3 rnd nft
200 m run
10 bs @20/15
10 push jerk
10 snatch
20'' hs


back squat rest 1'
6-6 @70%
4-4 @80%

push jerk rest 1'
4-4 @80%
2-2 @90%

for time
5 hspu
5 snatch @40/25 - @30/20 - @20/15
5 pistols (l&R)
10 hspu
10 snatch
10 pistols
15 hspu
15 snatch
15 pistols
20 hspu

IL WOD CONTINUA AL BOX...

 

CALISTHENICS

COACH CLAUDIO CIOLLI
core 
for time
ring t2b          30 | 20 | 10
sit up weight
ktc parallele

skill back lever  rest 30''
tuck 20'' x 3
one leg 10'' x 3
full max'' x4

AMRAP 9'
6 pull up
8 dip
10 push up

AMRAP 9'
2 muscle up /pull up
4 tiger push o russian dip
6 archer push up

AMRAP 9'
4 narrow pull up
6 dip one bar
8 diamond push up

IL WOD CONTINUA AL BOX...

 

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