Workout of the Day


CROSSFIT

2 rnd

30'' h.p.

20'' hs

10 shoulder press

10 lunges

5 pull up

emom 10'

1-3-5-7-9 set : 4 strict hspu

2-4-6-8-10 set : 8 kipping hspu

( int. 3 - 6 rep )

( sc. 1 - 3 rep )

for time

3 rnd

20 alternated db snatch

16 lunges.............................

directly into....

3 rnd

20 ball clean

2 ..........................

CALISTHENICS

prono plank + tenuta laterale 30'' + 30'' + 30'' x 4 rest 20'' dragon flag 3 x 6 rest 30''

skill planche rest 30'' 3 x 20'' frog stand 3 x 20'' pseudo 3 x 20'' tuck 3 x max'' straddle 3 x 5 pseudo planche push up

5 x 8 pull up 3 cambi 5 x 6....................

3 x 10 curl anelli rest 30''

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


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