wod

November 14, 2018

 

COACH CLAUDIO CIOLLI

 

CROSSFIT

 

1.

warm up

3 rnd nft

10 ring row

10 thruster @20/15

10 ohs

10 sit up

 

skill 15'

ring muscle up / scaled kipping ring pull up

 

2.

27-21-15-9 Reps for Time

Dumbbell/ kb Thrusters

4-3-2-1 Rope Climps /scaled floor rope climb

 

rest 4'

 

3.

21-15-9 reps for time of:

Overhead squats rx @50/35 / int @40/25  /  scaled @30/20

Box jumps / scaled steps

 

Coach Claudio Ciolli

Calisthenics

core

4 rnd

10 sit up

1' hp

1' prono plank

1' superman

10 twist bar

 

skill Handstand

3 appoggi 30'' x 3  scaled / int /adv

pancia al muro 30'' x 3  scaled / int /adv

talloni al muro 30'' x 3 scaled / int /adv

libera max'' x3  adv

one arm 10'' x 3 adv

 

super set

6+12 pull up wide + push up wide x4 rest 45''

 

6+12 pull up narrow + push up diamond x 4

 

6+12 dip + tiger push x 4

 

6+12 dip one bar + push up in movimento x4

 

squat + lunges 20+16 x 4

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Please reload

Post in evidenza

Competitor o Classi?

January 5, 2019

1/2
Please reload

Post recenti

October 5, 2019

October 4, 2019

October 3, 2019

October 2, 2019

October 1, 2019

September 30, 2019

September 14, 2019

September 13, 2019

September 12, 2019

September 11, 2019

Please reload

Archivio
Please reload

Cerca per tag
Please reload

Seguici
  • Facebook Basic Square
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

                 

  • YouTube Icona sociale
  • Facebook Social Icon
  • instagram-logo

© 2016 by Claudio Ciolli