Workout of the day


CROSSFIT

2 rnd

30j.j.

5 clean pull + 5 power clean + 5 split jerk

10 swing bar

10 sit up

10 knees push up

every 1'30'' x 12' ( 8 set ) complex

1 clean pull + 1 power clean + 1 split jerk

1 - 3 set @ 60 %

4 - 6....................

fot rime

21 - 15 - 9 - 6 - 3

front sqaut @ 60 / 40 - @ 50 / 35 - @ 40 / 25

.......................................

CALISTHENICS

30'' on - 15'' off x 6 set

h.p.

4 x 6 dragon flag

4 x 30'' / 20'' arco lombare

skill planche rest 20''

3 x 20'' frog stand

3 x 20'' pseudo

3 x max'' straddle .......................

4 x 4 / 6 muscle up

4 x 6 / 8 bulgarian dip / one bar rest 1'

4 x 12 ...........................

3 x 6 pull.......................

" IL RESTO DEI WOD LI TROVI PRESSO IL NOSTRO BOX "


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