wod

September 10, 2018

 

CrossFit

Coach Claudio Ciolli

 

1.

warm up

3 rnd nft

10 cal

10 steps

10 sit up

10 row db/kb

 

 

2.

  • AMRAP 18'

  • 2-4-6-8-10-12-14-16-18... Reps

  • Chest-to-Bar Pull-Ups

  • Box Jump Overs (24/20 in)

  •  

  • Then, from 10:00-18:00:

  • 3 rep max Shoulder-to-Overhead

 

rest 5'

 

3.

  • 3 rounds for time of:

  • 600-m run

  • 50 air squat

 

Calisthenics

Tutti i lavori del Calisthenics sono sempre "strict"

 

4 rnd  (al termine di ogni rnd rest 1')

1' hp

10 t2b

15'' l-sit parallele

 

planche a terra schiena in spinta 30'' x3  rest 30''

pseudo planche sbilanciamento 20'' x3 rest 30''

loop band planche 15'' x3 rest 30''

only advanced athletes

planche max'' x3 rest 30''

 

Potenziamento

super set recuperando tra le serie 45''

10-8-6-4-2

pull up

+

20-18-16-14-12

push up

 

3 rnd rest40'' tra un esercizio e l'altro

6 wide pull up

6 narrow pull up

6 dx/sx pull up

 

3 rnd rest40'' tra un esercizio e l'altro

12 wide push up

12 diamond push up

12 archer push up

 

3 rnd rest40'' tra un esercizio e l'altro

6 dip 

6 dip one bar

6 russian dip "avanzati" /tiger push "intermedi" 

 

 

 

 

 

 

 

 

 

 

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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