wod


Coach Claudio Ciolli warm up 3 rnd nft 30 jj 1' hp 10 thruster @20/10 10 row barbell

Benchmark megamix Only 1 rnd Fran 21 Reps For Time Thrusters @40/25 Pull-Ups

Only 1 rdn Annie 50 Double-Unders Sit-Ups

Fran 15 Reps For Time Thrusters @40/25 Pull-Ups

Annie 40 Double-Unders Sit-Ups

Fran 9 Reps For Time Thrusters @40/25 Pull-Ups

Annie 30 Double-Unders Sit-Ups

Karen 50 wall ball

Annie 20 Double-Unders Sit-Ups

Karen 50 wall ball

Annie 10 Double-Unders Sit-Ups

karen 50 wall ball

intermedio @30/20 - su scaled @20/15 - su

Calisthenics

core 10+10''-15+15''-10''+10+10'' x3 hp + v-up

skill back lever 20'' tuck x3 10'' one leg x3 int. adv. max'' full x3 adv

rnd rest 30''-1' ogni volta che ti fermi

pull up 20 | 15 | 10 monkey 3 | 2 | 1 dip 20 | 15 | 10 push up 20 | 15 | 10 squat 20 | 15 | 10 pistols 20 | 16 | 10

alterna il grip


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