CROSSFIT 2 rnd 200 m run 10 deadlift 3 hang high pull + 3 hang power snatch + 3 ohs 3 hang squat snatch 10 swing bar every 2' x 5 set 5 deadlift 1 set @ 60 % 2 set @ 65 % 3 - 4 - 5 ........... rest 5' WOD 1 box race wars for time t.c. 8' 15 - 12 - 9 rep hang squat snatch @ 35 / 25 - @ 30 / 20 - @ 20 / 15 pul........................... CALISTHENICS 3 rnd rest 1' alla fine del round x 3 45'' x h.p. 10 x v-up 30'' x h.p. 6 x v.up 10'' x h.p. skill handstand rest 45'' 3

CROSSFIT 2 rnd 200 m run 30'' h.p. 10 ball squat 10 deadlift team of 2, you go , i go 10 rnd for time 20 calorie 18 sit up 16 cl......... CALISTHENICS tabata 1 h.p. tabata 2 superman 3 x 15 weighted sit up skill rest 30'' german hang 3 x 20'' pull down 3 x 8 ice cream 3 x 8 pull up 2 - 4 - 6 - 4 - 2 x 2 rest (1) 20'' rest (2) 2' dip 2 - 4 - 6 - 4 - 2 x 2 // // // ......... " IL RESTO DEI WOD LI TROVI PRESSO IL NOSTRO SITO "

CROSSFIT 2 rnd 30 mountain climb 5 shoulder press 10 ball thruster 10 steps 10 knees push up emom 10' 5 shoulder press @ 50% 1 rm rest 5' amrap 15' 30 d.u. / 60 s.u. 10 wall ball 10 ............................ CALISTHENICS prono plank + tenuta laterale 4 x 30'' + 30'' + 30'' rest 20'' dragon flag 3 x 6 rest 30'' iperex 3 x 15 skill human flag rest 30'' tenuta frontale 3 x 20'' tenuta laterale 3 x 20'' tuck 3 x max'' hspu 4 x 6 rest 1' 6 x pull up ring / bar 6 x

CROSSFIT every 1'30'' x 6 set 1 snatch pull + 1 sqaut snatch + 1 snatch balance @ 50 % 1 rm squat snatch for time 100 m run da 10 a 1 t2b / kte / ktc da 1 a ....................... Accessory french press 3 x 10 rest 1' CALISTHENICS h.p. 3 x 1' rest 20'' ktc parallele 4 x 10 rest 30'' iperex 4 x 10 rest 20'' skill planche rest 30'' 3 x 20'' frog srand 3 x 20'' speudo 3 x 10'' tuck 3 x max'' adv tuck 2 x max'' straddle / full pull up 3 cambi 4 x 8 p

CROSSFIT 2 rnd 200 m run 10 scapular pull up 10 ring row 10 knees push up 10 swing ket 10 lunges emom 12' 6 stict pull up 6 ring / bar dip rest 5' emom 18' 12 america swing 12 ...................... CALISTHENICS 3 rnd rest 1' alla fine del round 1' x hollow position 10 x oscillazioni 10'' x l-sit bar 10 x albanesi skill front lever rest 30'' 3 x 20'' tuck 3 x 20'' adv tuck 3 x 10'' one leg 2 x max'' straddle / full round pull up 20 5 20 dip ......

CROSSFIT 2rnd 5 deadlift 5 clean pull 5 sqaut clean 5 split jerk 20'' hs 10 air squat every 1'30'' x 6 set 1 clean pull + 1 squat clean + 1 split jerk @ 50 1 rm sqaut clean e jerk rest 5' amrap 6' 2-4-6-8-10 ecc.... deadlift @ 70 /............................ rest 3' amrap 6' 2-4-6-8-10 ecc.... power clean ................................. CALISTHENICS hp 3 x 1' rest 20'' iperex 3 x 20 rest 20'' skill back lever rest 30'' 3 x 20'' tuck 3 x 20'' one leg 3 x max'' full 6

CROSSFIT 2 rnd 30 j.j. 30'' h.p. 10 front squat 10 swing bar 10 row bar 10 steps 10 knees push up emom 10' 6 front squat @ 50 % 1 rm for time 600 m run then, 4 rnd 9 pull up 11......................... then, 600 m run Accessory curl bar 3 x 10 rest 1' CALISTHENICS 20'' + 10 + 20'' + 10 + 20'' + 10 x 3 rest 1' hp + oscillazioni superman 2 x 1' rest 20'' skill handstand rest 30'' 3 x 20'' 3 appoggi 3 x 20'' pancia al muro 3 x 20'' schiena al muro 5' pratica hs libera 6 p