WOD 29/09/18



1.

warm up

800-600-400

run

10 air squat

10 ring t2b

20'' hs

10 sit up



2.

Furious 300 "MUSCLE STREET CROSSFIT BENCHMARK WOD"

  • For Time

  • 20 Thrusters db @20/15

  • 20 Burpees over the db

  • 20 Cluster db @20/15

  • 20 sit up db

  • 20 Shoulder-to-Overheads db @20/15

  • 20 Archer Push-Ups db

  • 20 Overhead Squats one arm db @20/15

  • 20 Handstand Push-Ups db

  • 20 Front Squats db @20/15

  • 20 squat jump db

  • 10 Thrusters db @20/15

  • 10 Burpees over the db

  • 10 Cluster db @20/15

  • 10 sit up db

  • 10 Shoulder-to-Overheads db @20/15

  • 10 Archer Push-Ups db

  • 10 Overhead Squats one arm db @20/15

  • 10 Handstand Push-Ups db

  • 10 Front Squats db @20/15

  • 10 squat jump db

rest 5'


3.

back squat rest 1'

15 @55%

12 @60%

10 @65%

8 @70%


4.

bench press incline rest 1'

8-8 @70%

6-6 @80%


5.

weighted dip

5x5 rest 1'


6.

dip 2 box + weight

12 x 4 rest 1'


7.

french press one arm

12 x3 rest 30''


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