WOD 24/09/18



Per vincere bisogna assolutamente sviluppare una mentalità vincente


REGOLA N°1: SII UMILE

REGOLA N°2: GLI ALIBI LASCIALI AI PERDENTI

REGOLA N°3: IMPARA A SUPERARE I TUOI LIMITI

REGOLA N°4: DAI I GIUSTI SIGNIFICATI AI TUOI RISULTATI

REGOLA N°5: IMPARA, AGISCI RIPETI


1.

warm up

A

20-15-10

cal run

1' hp

30'' superman

10'' l-sit parallele


warm up

B

3 rnd nft

5 dl @20/15

5 muscle clean

5 push jerk

10 ring row


2.

21-15-9 COMPLEX

For Time

  • 8 Deadlifts 70/50

  • 7 Cleans 70/50

  • 6 push jerk 70/50

  • 8 Pull-Ups

  • 7 Chest-to-Bar Pull-Ups

  • 6 Bar Muscle-Ups


  • 6 Deadlifts

  • 5 Cleans

  • 4 push jerk

  • 6 Pull-Ups

  • 5 Chest-to-Bar Pull-Ups

  • 4 Bar Muscle-Ups


  • 4 Deadlifts

  • 3 Cleans

  • 2 push jerk

  • 4 Pull-Ups

  • 3 Chest-to-Bar Pull-Ups

  • 2 Bar Muscle-Ups

Athlete will perform 21 reps (8+7+6=21) of Deadlift/Clean/Jerk then Pull-Ups/Chest-to-Bar Pull-Ups/Bar Muscle-Ups; then 15 reps (6+5+4=15); then 9 reps (4+3+2=9).


rest 5'


3.

For Time

  • Cash-In:

  • 2000 meter Row

  • Then, 4 Rounds of:

  • 4 Rope Climbs

  • 20 wall ball

  • 10 pistols

  • Cash-Out:

  • 2000 meter Row

rest 4'


4.

curl bar

10-10-8-8 rest 1'


5.

hammer curl db

12 x 4 rest 1'


6.

15'

mobility


ORARI DI APERTURA
INDIRIZZO
MAPPA

Lunedì-Mercoledì-Venerdì

07.00 - 22.00

Martedì-Giovedì

09.00-22.00

Sabato

10.00 - 16.00

 

 

Indirizzo:

Associazione sportiva dilettantistica streetwork team

via antonino salinas,53

00178 Roma

Email: musclestreetcrossfit@gmail.com

Telefono: 06/72672187

                 

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© 2016 by Claudio Ciolli