wod

June 12, 2019

 

coach claudio ciolli
warm up
3 rnd nft
30'' su
10 air squat
10 sit up
10 dl @20/15
5 hang clean
5 power snatch

fatal 40
For Time
40 Wall Balls 
40 Hang Cleans @43/30
40 Pull-Ups
40 Deadlifts @43/30
40 Push-Ups
40 Box Jumps 
40 Kettlebell Swings
40 Toes-to-Bar
40 Air Squats
40 Hang Snatches @43/30
40 Double-Unders
40 Sit-Ups
40 Burpees
400 meter Run at start and after each 40-rep movement
intermedio 30 rep e 300m run @35/25
scaled 20 rep 3 200m run @30/20

 

Calisthenics

core
20-15-10-5
oscillazioni hp
ktc parallele
iperex
twist a terra

skill
planche
20'' frog stand x3
20'' pseudo plache x3
10'' tuck planche x3 int.
10'' adv tuck planche x3 adv

super set 
rest tra i set 1'
6 wide pull up + 10 wide push up x4
6 regular pull up + 10 push up x4
6 narrow pull up + 10 diamond push up x4
4 dip ring + 4 dip parallele x4
1 monkey bar x 3

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