Workout of the Day

October 9, 2018

 

 

CROSSFIT

 

warm up

3 rnd not for time

10 x calorie

10 x lunges

10 x db / kb push press

8 x ktc

 

for time

14 - 12 - 10 - 8 - 6 - 8 - 10 - 12 - 14 rep

db / kb  one arm snatch

one arm lunges overhead 

t2b ( scaled ktc )

 

 

CALISTHENICS

 

h.p. + oscillazioni

45'' + 10 x 3       rest 30''

 

hp gambe larghe + oscillazioni gambe larghe

45'' + 10 x 3   //

 

superman + iperex 

30'' + 10 x 3 //

 

skill

tuck back lever 20'' x 3

one leg back lever 20'' x 3       rest 30''

to back to front ring 6 x 3 

straddle / full back lever ( atleti avanzati ) 10'' x 3

 

10 - 8 - 6 - 6 - 8 - 10   x 2   rest 1'30''

pull up + dip

 

16 - 14 - 12 - 12 - 14 - 16  x 2    rest 1' 30''

push up + sqaut

 

curl bar 5 x 5 rest 1'

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