WOD

October 1, 2018

 

COACH CLAUDIO CIOLLI

CROSSFIT

 

1.

warm up

50 su

10 air squat

5 muscle snatch @20/15

5 strict ktc

15'' hs 

 

2.

Amrap 10'

5 muscle snatch @50/30 intermediate @40/25 scaled @30/20

10 box jump / scaled steps

 

rest 5'

 

3.

Amrap 10'

2-4-6-8-ecc...

t2b / scaled ktc

hadstand push up / scaled push up hr

 

CALISTHENICS 

 

core

accumulate

1 rnd

2' hp

20 strict t2b

1' superman

30 twisting windmill

 

skill

rest 30''

20'' hs faccia al muro x 2 

20'' hs talloni al muro x 2

10'' hs libera x 3              

 

 

6 wide pull up x3   rest 40''

6 narrow pull up x3

6 dx/sx pull up x3

 

6 dip x3

6 dip one bar x3

12 french press x3

 

12 wide push up x3

12 diamond push up x3

12 deficit push up x3

 

Atleti avanzati 5kg di zavvorra durante tutto il potenziamento. 

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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