Workout of the Day

October 30, 2018

 

 

CROSSFIT

 

warm up 2 rnft

5 x s.d.h.p.  @ 20 / 15

40 x s.u.

8 x knees push up

5 x thruster @ 20 /15

 

for time

2 rnd 

15 x burpees

15 x s.d.h.p.  @ 50 / 35 - int. @ 40 / 25 - scaled 30 / 20 

15 x burpees

15 x pistols  -  scaled 30 x air squat 

15 x burpees

15 x wall ball  @ 9 / 6   - scaled  @ 6 / 4 

15 x burpees 

15 x american swing

 

( int. tutto 12 rep )

( scaled tutto 8 rep )

 

accessory

curl db 10 x 3 rest 1'

 

 

CALISTHENICS

 

h.p. + oscillazioni   x 3 

30'' + 10 + 15''

l-sit + ttb        x 2 

10'' + 5 + 5''

 

skill

frog stand 20'' x 3

pseudo planche 20'' x 3

tuck planche  max'' x 3    int. - adv.

straddle / full planche max'' x 3    adv.

 

6 x pull up ring

6 x pull up wide       x 3   a circuito rest 40''

6 x pull up rev. 

 

6 x dip ring 

8 x dip 2 box       x 3    a ciruito rest 40''

8 x tiger push

 

12 x push up

12 x push up wide                    x 3  a circuito rest 40''

8 x push up in spinta 

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