WOD

May 25, 2019

 CROSSFIT

coach claudio ciolli

warm up
3 rnd nft
20 du / 40 su
10 dl @20/15
10 push up
10 strict t2b
10 air squat

for time
100 dl @80/60 

every time you break up the dl, do a full rnd of Cindy

5 pull up
10 push up
15 air squat

21-15-9
ghd sit up / weighted sit up
calories
dip bar

IL WOD CONTINUA AL BOX...

 

CALISTHENICS

coach claudio ciolli

45'' x h.p. + 10 x v-up  x 4 

superman + iperex 30'' + 15  x 4 rest 30''

 

skill handstand rest 1'

pancia al muro 20'' x 3 

schiena al muro 2o'' x 3

libera max'' x 2 

 

monkey bar 1 x 3 rest 1'

rest mini serie 20'' rest serie 2'

10 - 8 - 6 - 6 - 8 - 10   x 2   
pull up + dip

IL WOD CONTINUA AL BOX...

 

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