Workout of the Day

November 23, 2018

 

 

CROSSFIT

 

2 rnd 

50 x s.u.

8 x sdhp 20 / 15 kg

6 x ball thruster 

 

Team of 3

10 rnd for time ( you go , i go )

27 x calorie

21 x sumo deadlift high pull @ 40 / 25 - int @ 30 / 20 - scaled 25 / 15 

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

 

( int rep : 21 - 15 - 9 )  ( scaled rep : 15 - 9 - 6 )

( le rep per ogni round sono totali da dividere all'interno del team )

 

 

 

CALISTHENICS

 

h.p. + superman 40'' + 20'' x 4   rest 20''

t2b strict dx/ sx 8 x 4 rest 30''

 

skill back lever  rest 1'

tuck 20'' x 3

adv. tuck 20'' x 3            

one leg 10'' + 10'' x 3      ( int. - adv. )

straddle / full 10'' x 3     ( adv. )

 

6x pull up wide

6 x dip bar                            x 3   a circuito 

10 x push up diamond  

15 x squat

                                                  rest (1) 20''   rest (2) 1'

6 x pull up ring 

6 x dip ring                            x 3 a circuito

12 x push up wide 

12 x affondi 

 

2 x pegboard / rope climb   

 

 


 

 

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ORARI DI APERTURA
INDIRIZZO
MAPPA

Lunedì-Mercoledì-Venerdì

07.00 - 22.00

Martedì-Giovedì

09.00-22.00

Sabato

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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