WOD
CrossFit 2 rnd 200 run 20"hp 10 swing bar 5 pc Amrap 25' 5 hang clean @60/45 5 brps over facing bar 5 pul........................................... Calisthenics 30-25-20-15-10 v up prono plank 40" front lever skill 6 dragon flag x 3 rest 30'' (sc+int+adv) 20'' tuck front lever x3 r 20" (sc+.................................................. 3 rnd no rest, recupera solo tra i giri 1' 6 wide pull up 8 dip 12 wide push up 3 rnd no rest, recupera solo tra i giri 1' 6.............
WOD
CrossFit 2 rnd 10 squat 10 lunges 5 pc 5 thruster For Time t.c. 20' Buy-in: 600 run/300 su/150 du Then, 3 Rounds of: 11 Clusters @50/35 @40/25 @30/20 24..................................................... rest 3' FT t.c. 20' 20-18-16-14-12-10-8-6-4-2 Swing kb................................... Calisthenics hollow position 45'' x 3 rest 20'' dragon flag 6 x 3 rest 30'' iperex 15 x 4 rest 20'' (sc+int+adv) 20"x3 rest 20" (sc+
WOD
CrossFit 2 rnd 60 su 10 sit up 5............................ Deadlift 10x4 rest 1' @body weight For Time: 50-35-20 (int 40-30-15 sc 30-20-10) Wall Balls................................... Calisthenics 45'' x hollow position + 6 x albanesi x 4 rest 30'' 30'' x superman + 10 x iperex x 3 rest 20'' (sc+int+adv) hs. 3 appoggi 20'' x 3 rest 20" (sc+int) hs. panc....................................... pull up 3 cambi 6 x 4 rest 45'' push up 3 cambi 12 x 4 dip
WOD
CrossFit 2 rnd 20 j.j 20" hp 10...................................... 3 RFT 400 run/150 du/200 su 22 Shoulder-to-Overheads @43/30 22 Push up ............................ acc. curl db 6x3 rest 1' Calisthenics H.p 30"x5 rec 20" superman 30"x4 ( sc+ int+adv) Back lever tuck 20'' x3 rest 20" ( sc+int+adv) back lever one leg 20'' x3 (i.................................................... pull up wide 6x3 rec 40" push up w............................ pull up max rep x3
Workout of the Day
CROSSFIT 2 rnd 50 s.u. 10 swing bar 5 power clean 5 power snatch 10 row bar 10 knees push up emom 25' 40'' on - 20'' off power clean pull up power.......... CALISTHENICS 30'' x hp + 10 x v-up + 15'' x hp x 4 rest 30'' 30'' x superman + 10 x oscillazioni x 3 rest 20'' 10' skill ring / bar muscle up 4 x 8 pull up 3 cambi 4 x 4 russian....... 10 ring curl + 12 ....... " IL RESTO DEI WOD LI TROVI PRESSO IL NOSTRO BOX "
Workout of the Day
CROSSFIT 2 rnd 10 dl 5 + 5 one arm db cluster 30'' h.p. 8 steps 3 rnd for time 15 deadlift 15 america swing 15 + 15 ................ f.t. 2 km...... CALISTHENICS hp 4 x 1' rest 20'' dragon flag 3 x 6 rest 30'' skill front lever rest 30'' 3 x 20'' tuck 3 x 10'' one leg........... 4 x 6 pull up ring 4 x 6 bulgarian dip / one bar rest 45'' 4 x 10......... 3 x 10 French........ " IL RESTO DEI WOD LI TROVI PRESSO IL NOSTRO BOX "
Workout of the Day
CROSSFIT 3 rnd 30 j.j. 30'' h.p. 5 sumo dl high pull 5 push jerk...... amrap 10' 5 sumo dl high pull @ 50 / 35 7 t2b / kte / ktc 9.......... rest 3' amrap 10' 5 push jerk @ 50 / 35 - @ 40 / 25 - @ 30 /20 7 burpees / push up........ " accessory " 3 pegboard / ..... CALISTHENICS l-sit + t2b 15'' + 6 x 4 rest 30'' skill human flag rest 30'' 3 x 10'' + 10'' tenuta frontale 3 x 10'' + 10'' tenuta laterale ........ pull up 30 5 20 push up 50 10 30 dip 30..
Workout of the day
CROSSFIT 2 rnd 5 dlsg 5 muscle snatch......... e2mon 10' complex 3 position squat s......... rest 3' 10' to find 1 rm ....... f.t. 1 km run 150 d.u. / 300 s.u. 600m run..... CALISTHENICS 30'' x prono plank + 30'' x tenuta laterale dx + 30'' tenuta laterale sx x 3 rest 30''
strict t2b gambe larghe 8 x 3 rest 20''
iperex 10 x 3 skill planche rest 30''
3 x 20''frog stand
3 x 20'' pseudo planche
3 x 10'' tuck ......... m.u. 4 x 4
push up in spinta 8 x 3 rest 1' ru
Workout of the Day
CROSSFIT 3 rnd 10 swing bar 10 ring row......... for time push up 3-6-9-12-15-18-21-24-27-30 reps ( knees push up ) c2b 1-2-3-4-5-6-7-8-9-10 reps ring dip 2-........... CALISTHENICS h.p. + oscillazioni
45'' + 10 x 3 rest 30'' hp gambe larghe ...... skill back lever rest 30''
3 x 20'' tuck
3 x 20'' one leg ............. 10 - 8 - 6 .......
pull up + dip 16 - 14 - 12 .......
push up + sqaut " IL RESTO DEI WOD LI TROVI PRESSO IL NOSTRO BOX "
Workout of the day
CROSSFIT 2 rnd 20 j.j. 30'' h.p. 10 swing bar...... " THE SEVEN " T.C. 40' 7 rnd for time 7 hspu 7 thruster @ 60 / 40 - @ 50 / 30 - @ 40 / 25 7 k.t.e........ CALISTHENICS 45'' on - 20'' off x 4 set
h.p.
strict t..... skill handstand rest 30''
3 x 20'' 3 appoggi
3 x 20'' pancia al muro ....... 6 x pull up archer / wide
6 x dip......... 6 x pull up narrow
6 x dip one bar x 3 a circuito // //......... " IL RESTO DEI WOD LI TROVI P
{"items":["5fe1f89def7c980017aa5a1a","5fe1f89def7c980017aa5a1c","5fe1f89def7c980017aa5a19","5fe1f89def7c980017aa5a1b","5fe1f89def7c980017aa5a15","5fe1f89def7c980017aa5a16","5fe1f89def7c980017aa5a18","5fe1f89e2fe71200177ec99f","5fe1f89e2fe71200177ec99d","5fe1f89e2fe71200177ec99e"],"styles":{"galleryType":"Columns","groupSize":1,"showArrows":true,"cubeImages":true,"cubeType":"fill","cubeRatio":1.3333333333333333,"isVertical":true,"gallerySize":30,"collageAmount":0,"collageDensity":0,"groupTypes":"1","oneRow":false,"imageMargin":32,"galleryMargin":0,"scatter":0,"rotatingScatter":"","chooseBestGroup":true,"smartCrop":false,"hasThumbnails":false,"enableScroll":true,"isGrid":true,"isSlider":false,"isColumns":false,"isSlideshow":false,"cropOnlyFill":false,"fixedColumns":1,"enableInfiniteScroll":true,"isRTL":false,"minItemSize":50,"rotatingGroupTypes":"","rotatingCropRatios":"","columnWidths":"","gallerySliderImageRatio":1.7777777777777777,"numberOfImagesPerRow":1,"numberOfImagesPerCol":1,"groupsPerStrip":0,"borderRadius":0,"boxShadow":0,"gridStyle":1,"mobilePanorama":false,"placeGroupsLtr":true,"viewMode":"preview","thumbnailSpacings":4,"galleryThumbnailsAlignment":"bottom","isMasonry":false,"isAutoSlideshow":false,"slideshowLoop":false,"autoSlideshowInterval":4,"bottomInfoHeight":0,"titlePlacement":"SHOW_ON_THE_RIGHT","galleryTextAlign":"center","scrollSnap":false,"itemClick":"nothing","fullscreen":true,"videoPlay":"hover","scrollAnimation":"NO_EFFECT","slideAnimation":"SCROLL","scrollDirection":0,"scrollDuration":400,"overlayAnimation":"FADE_IN","arrowsPosition":0,"arrowsSize":23,"watermarkOpacity":40,"watermarkSize":40,"useWatermark":true,"watermarkDock":{"top":"auto","left":"auto","right":0,"bottom":0,"transform":"translate3d(0,0,0)"},"loadMoreAmount":"all","defaultShowInfoExpand":1,"allowLinkExpand":true,"expandInfoPosition":0,"allowFullscreenExpand":true,"fullscreenLoop":false,"galleryAlignExpand":"left","addToCartBorderWidth":1,"addToCartButtonText":"","slideshowInfoSize":200,"playButtonForAutoSlideShow":false,"allowSlideshowCounter":false,"hoveringBehaviour":"NEVER_SHOW","thumbnailSize":120,"magicLayoutSeed":1,"imageHoverAnimation":"NO_EFFECT","imagePlacementAnimation":"NO_EFFECT","calculateTextBoxWidthMode":"PERCENT","textBoxHeight":0,"textBoxWidth":200,"textBoxWidthPercent":50,"textImageSpace":10,"textBoxBorderRadius":0,"textBoxBorderWidth":0,"loadMoreButtonText":"","loadMoreButtonBorderWidth":1,"loadMoreButtonBorderRadius":0,"imageInfoType":"ATTACHED_BACKGROUND","itemBorderWidth":0,"itemBorderRadius":0,"itemEnableShadow":false,"itemShadowBlur":20,"itemShadowDirection":135,"itemShadowSize":10,"imageLoadingMode":"BLUR","expandAnimation":"NO_EFFECT","imageQuality":90,"usmToggle":false,"usm_a":0,"usm_r":0,"usm_t":0,"videoSound":false,"videoSpeed":"1","videoLoop":true,"jsonStyleParams":"","gallerySizeType":"px","gallerySizePx":670,"allowTitle":true,"allowContextMenu":true,"textsHorizontalPadding":-30,"itemBorderColor":{"themeName":"color_11","value":"rgba(27,27,27,1)"},"showVideoPlayButton":true,"galleryLayout":2,"targetItemSize":670,"selectedLayout":"2|bottom|1|fill|true|0|true","layoutsVersion":2,"selectedLayoutV2":2,"isSlideshowFont":false,"externalInfoHeight":0,"externalInfoWidth":0.5},"container":{"width":670,"galleryWidth":702,"galleryHeight":0,"scrollBase":0,"height":null}}
