WOD

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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