Workout of the Day

CROSSFIT

2 rnd

30 d.u. / 60 s.u.

3 clean pull

3 power clean

3 squat clean

3 push jerk

3 split jerk

10 knees push up

10 steps

every 1'30'' x 4 set

1 clean pull + 1 power clean + 1 push jerk @ 50 % 1 rm c&j

rest 3'

every 1'30 x 4 set

1 clean pull + 1 squat clean + 1 split jerk @ 60 % 1 rm c&j

WOD 3 box race wars

for time t.c. 5'

12 burpees

12 box jump.......................

CALISTHENICS

h.p. + oscillazioni 10'' + 5 + 10'' + 5 + 10'' + 5 + 10'' + 5 x 4 rest 45''

superman + iperex 10'' + 5 + 10'' + 5 + 10'' + 5 + 10'' + 5 x 4

skill human flag rest 30'' 3 x 20'' tenuta frontale 3 x 20'' tenuta laterale 3 x 6 + 6 knees da tenuta laterale 3 x max'' tuck

round pull up 40 10 30 dip 40 10 30 push ...................

alternare le prese

STREETWORK

super set :

8 front squat

6/8 pull up x 4 minirest 20'' rest 1'

10 calorie

8 push press

12 push up x 4 minirest 20'' rest 1'

200...............

8 dip

12 america....................