CROSSFIT Wod a sorpresa...... CALISTHENICS Wod a sorpresa.......

CROSSFIT warm up 30 x s.u. 5 x thruster @ 20 / 15 10 x air squat 8 x db / kb snatch 4 rnd 1' on - 30'' off calorie thruster @ 40 / 25 - @ 30 / 20 - @20 / 15 kg wall ball @ 9 / 6...................... il wod continua.... lo potrai trovare completo presso il nostro box calisthenics 45'' x h.p. + 10 x v-up x 4 superman + iperex 30'' + 15 x 4 rest 30'' skill handstand rest 1' pancia al muro 20'' x 3 schiena al muro 2o'' x 3 libera max'' x 2 monkey bar 1 x 3 rest 1' rest mini

warm up A 3 rnd nft 10 k push up 10 push press @20/15 10 dl 30'' mountain climb B 5' tecnica bear complex @20/15 10' trova il massimale di bear complex 3 Rounds for Time 21 push up hr 15 Push Presses ................. il wod continua.... lo potrai trovare completo presso il nostro box calisthenics core 30'' + 10 x4 rest 30'' hp + oscillazioni 30''+ 10 x4 superman + iperex skill planche frog 20'' x3 pseudo 20''x3 tuck 10''x3 adv tuck 10''x3 straddle max'

For Time 10-9-8-7-6-5-4-3-2-1 Reps of: Squat Cleans (60% BW) 20-18-16-14-12-10-8-6-4-2 Reps of: Pull-Ups / ring row 30-27-24-21-18-15-12-9-6-3 Reps of: Double-Unders / su x3volt............. il wod continua.... lo potrai trovare completo presso il nostro box calisthenics core EMOM 9' 10 v-up 10 albanesi 10 oscillazioni hp skill HUMAN FLAG rest 40'' frontale 20'' x3 laterale 20'' x3 tuck max''x3 full max'' x3 6 pull up 3 cambi x3 rest 45'' 12 push up 3 cambi x3 6

coach claudio ciolli warm up 3 rnd nft 10 cal 10 fs @20/15kg 10 ring row 7 Rounds for Time 100 meter Run/ 50 su / 30 du 7 Front Squats @60/40 @50/35 @40/25 100 meter Run/ 50 su / 30 du 7 Burpee Pull-Ups /burpees ................................... il wod continua.... lo potrai trovare completo presso il nostro box calisthenis core accumulate 3' hp 30 ring t2b strict 30 weighted sit up 30 ktc parallele 30 iperex skill front lever rest 40'' tuck 20'' x 3 one le

coach claudio ciolli warm up 800-600-400 run/row 1rnd 10 rep @20/15 2rnd 5 rep @40/25 3rnd 3 rep @50/35 bs sp dl CrossFit Total (scaled 4 rep) Back squat, 1 rep (time 6') Shoulder press, 1 rep (time 6') Deadlift, 1 rep (time 6') il risultato è il peso totale realizzato AMRAP 9' 15/10 calories 10 wall ............ CALISTHENICS core for time ring t2b 30 | 20 | 10 sit up weight ktc parallele skill back lever rest 30'' tuck 20'' x 3 one leg 10''

coach claudio ciolli crossfit Prep.1 EMOM 9'00" Alt. 10/7 Cals Row 5 BTN PP + 5 Muscle Snatch @20/15kg 5 Hindu Push-ups + 3 Scapular Pull-ups + 3 Bar Swings Prep.2 (time 10') Power Snatch Loading Bar MU Practice Prep.3 10 Snatches @43/29 - scaled @30/20 12 Bar Facing Burpees 5 BMU / chin-over-bar pull-ups 12 Bar Facing Burpees Rest as needed 5' For time: 3 Rounds 10 Snatches @43/29kg scaled @30/20 12 Bar Facing Burpees Rest 3'00" 3 Rounds 10 Bar Muscle Ups /

CrossFit 2rnd 200 run/ 90 su 10 good morning @20/15 10 back squat 5 ohs Ft Back squat rest 1:30" 8-8 @70% 6-6 @80% Emom................................ Calisthenics 20"x4 l-sit rest 20" 10+10" isom x4 crunch leg raise hs schiena muro 20"x3 rest 20" hs libera max" x2 to................................................. circuito pull up cerchio 6 rest1 20" pull down 6 x 3 rest2 45" pull........................................ "PER I WOD

CrossFit 2 rnd 20 sit up 10 thruster 10 swing bar 20" hs 2 For Time 5/4 Rope Climbs/ floor rope climb/ 6 rev pull up 12 mt walking db/kb/d-ball 9/21 Thr.................................... Acc curl bar 6x3 rest 1' Calisthenics core rnd hp 2' | 1' | 30'' t2b 20| 10|5 sit up 20| 10|5 sc.+int. hf front 20"x3 rest 20" int+adv. h..................................... Amrap 8' 4 pull up 6 tiger.................... rest 3' 6x3 pull up presa mista res

CrossFit 2rnd 200 run / 60 su 10 sit up 10 dl 10 swing bar 5 clean FT 30 du/90 su 10-9-8-7-6-5-4-3-2-1 dl @80/55 @70/40 @50/25 t...................................... Calisthenics core 10+10''-15+15''-10''+10+10'' x3 hp + v-up skill back lever 20'' tuc.............. zavorrato rest 1' pull up 5x5 dip 5.................... "IL RESTO DEI WOD PUOI TROVARLI PRESSO IL NOSTRO BOX" #crossfit #streetworkout #streetwork #calisthenics #boxaroma