Workout of the Day

CROSSFIT

2 rnd

50 s.u.

30'' h.p.

2 x power clean + 2 x front squat + 2 x push press + 2 x split jerk

10 ball thruster

10 deadlift

10 knees push up

to find 1 rm complex :

every 1'30'' x 9' ( 6 set )

1 x power clean + 1 x front squat............

rest 5'

amrap 15'

200 m run

11 wall ball

9 ring............

" accessory "

french press db 3 x 8 rest 30''

CALISTHENICS

h.p 30'' + 10 x oscillazioni + h.p. 15'' x 2 hp gambe larghe + 10 x oscillazioni + hp gambe larghe x 2 rest 20'' dragon flag 3 x 4 rest 30''

skill hanstand rest 20''

3 x 20''pancia al muro

3 x 20'' s................

6 x pull up + 10'' x isom + 4 x pull up x 4 6 x dip + 10'' x isom + 4 x d.......................

6 x pull up dx / sx 6 x dip ring x 4 a circuito.............

" IL RESTO DEI WOD LI PUOI TROVARE PRESSO IL NOSTRO BOX "