wod


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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