wod

September 11, 2018

 

Coach Claudio Ciolli

 

CrossFit

 

1.

warm up

3 rnd nft

40 su

10 push jerk db/kb

10 ktc

10 dl @20/15

 

 

2.

  • 3 rounds for time of:

  • 25 dumbbell push jerks

  • 50 double-unders

  • 25 weighted step-ups

  • 50 double-unders

rest 5'

 

3.

  • For Time 

  • 50 Deadlifts (80/60 kg) 

  • 40 Wall Ball 9/6

  • 30 Power Snatches (40/25 kg)

  • 20 Toes-to-Bars

  • 10 Muscle-Ups/ pull up

 

Calisthenics

Alterna gli esercizi

No rest

30-25-20-15-10

v up

prono plank 1'

 

30'' hs pancia al mur0 x3 rest 30''

30'' hs talloni al muro x3 rest 30''

30'' hs libera x3 rest30'' only advanced athletes

 

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 narrow pull up

8 tiger push

12 diamond push up

 

 

3 rnd no rest, recupera solo tra i giri 1'

6 pull up 3 cambi

8 dip one bar

12 push up 3 cambi

 

3 rnd no rest, recupera solo tra i giri 1'

10 air squat

12 lunges

14 pistols

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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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