WOD

October 5, 2018

 COACH CLAUDIO CIOLLI

CROSSFIT

 

1.

warm up

600-400-200

run

5 front squat @20/15

5 push press

5 thruster

5 good morning

10'' hs

 

2.

 

For Time

20 Thrusters @50/30 intermedio @40/25 scaled @30/20

20 Burpees

20 Cluster

20 Sit-Ups

20 Shoulder-to-Overheads 

20 Push-Ups

20 Overhead Squats 

20 Handstand Push-Ups

20 back squat

20 Squats jump

 

CALISTHENICS

 

core

30'' hp + 10 v-up x4 rest 30''

5 l-sit to t2b x4

1' prono plank x3

 

skill

15'' tenuta laterale al palo human flag a terra x3  rest 30''

10 '' tenuta hf frontale x3

5'' tenuta laterale tuck hf x3 atleti avanzati

 

6 pull up 3 cambi x3 rest 45''

12 push up 3 cambi x3

 

6 archer pull up /wide x3

6 arhcer push up x3

 

6 reverse narrow pull up x3

6 reverse push up x3

 

10 pistols x3

10 lunges db x3

 

 

 

 

 

 

 

 

 

 

 

 

 

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INDIRIZZO
MAPPA

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Sabato

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Indirizzo:

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via antonino salinas,53

00178 Roma

Email: musclestreetcrossfit@gmail.com

Telefono: 06/72672187

                 

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© 2016 by Claudio Ciolli