Workout of the Day

July 13, 2019

 

 

CROSSFIT

 

2 rnd

10 calorie

10 swing bar

10 ring row

10 ball thruster

10 steps

 

for time

100 d.u. / 200 s.u.

1 rope climb / floor r.c.

50 america swing

1 rope climb

50 box jump / steps

1 rope climb

50 wall ball

1 rope climb

30.........................

 

CALISTHENICS

 

h.p + oscillazioni 

30'' + 10 + 15'' + 5    x 4   rest 30''

3 x 10 ktc parallele

superman + iperex

30'' + 10 + 15'' + 5   x 4    

 

10' skill german hang 

 

( minor tempo possibile )

round 1 

20 wide pull up 

20 dip one bar

30 .......................

 

rest 3'

 

round 2

20 regular pull up

20 dip

30 ...................

 

rest 3'

 

round 3

20 narrow pull up

20................

 

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

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