wod

November 16, 2018

 

COACH CLAUDIO CIOLLI

 

CROSSFIT

 

1.

warm up

20-15-10 cal

10 sit up

10 ring row

10 thruster @20/15

10 gto

 

2.

For Time

 

Angie's House

20 Pull-Ups

20 Push-Ups

20 Sit-Ups

20 Air Squats

 

Helen's House

400 meter Run

21 Kettlebell Swings 

12 Pull-Ups

 

Fran's House

15 Thrusters rx @43/30 int @35/25  / scaled @30/20

 

Nancy's House

400 meter Run

15 Overhead Squats rx @43/30 int @35/25  / scaled @30/20

 

Grace/Isabel's House

20 Ground-To-Overheads  rx @43/30 int @35/25  / scaled @30/20

 

Kelly's House

400 meter Run

30 Box Jumps 

30 Wall Balls @9/6

 

Coach Claudio Ciolli

Calisthenics

core

20-15-10-5

oscillazioni hp

ktc parallele

iperex

twist a terra

 

skill

planche

20'' frog stand x3 scaled/int/adv

20'' pseudo plache x3 scaled/int/adv

10'' tuck planche x3 int. adv

10'' adv tuck planche x3 adv

 

super set 

rest tra i set 1'

se possibile 5kg di zavorra

6 wide pull up + 10 wide push up x4

6 regular pull up + 10 push up x4

6 narrow pull up + 10 diamond push up x4

4 dip ring + 4 dip parallele x4

 

 

 

 

 

 

 

 

 

 

 

 

 

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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