

Workout of the day
CROSSFIT Wod a sorpresa...... CALISTHENICS Wod a sorpresa.......


wod
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


wod
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'

wod
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


wod
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


WOD
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''


wod
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 /


WOD
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


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


WOD
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