WOD

October 3, 2018

 COACH CLAUDIO CIOLLI

CROSSFIT

 

1.

warm up

3 rnd nft

50 su

1' hp

30'' superman

10 row db

10 knees push up

 

2.

CHELSEA

EMOM in 30 minutes

 

5 Pull-Ups

10 Push-Ups

15 Air Squats

 

lavoro di 3 eserci dentro al minuto (30 giri completi)

 

scaled E2MOM

lavoro entro a due minuti (15 giri completi) 

 

CALISTHENICS

 

core

1' hp x3  rest 30''

6 dragon flag x3

8 stric t2b x3

10 v-up x3

 

skill

20'' tuck front lever x3 rest 30''

15'' one leg front lever x3

10'' full front lever x3 solo atleti avanzati

 

rnd

pull up       20 | 15 | 10

push up     40 | 30| 20

dip              20 | 15 | 10

squat          40 | 30| 20

 

alterna il grip

 

 

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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