Workout of the Day

November 24, 2018

 

 

CROSSFIT

 

2 rnd 

10 x calorie

8 x deadlift

10 x kipp swing bar

6 x ring row

6 x db shoulder press

 

hero wod "GORDON EMIN"

 

5 rnd for time

15 x deadlift  @ 70 / 60 kg - int - 60 / 50 - scaled 50 / 40 kg

200 m run

1 x rope climb / scaled floor r.c.

20 x alternating db snatch 

15 x pull up / scaled ring row

 

"accessory"

 

french press one arm db / kb 10 x 3

 

 

 

 

CALISTHENICS

 

tabata core 

h.p. 

albanesi

l-sit bar

superman

 

skill bar muscle up

 

8 x pull up cerchio

8 x pull up                 x 3  rest (1) 30''   rest(2) 1'

8 x pull up dx / sx

 

6 x dip 

6 x dip one bar        x 3     //

6 x dip 2 box

 

12 x push up alligator

12 x push up                    x 3   //

12 x tiger push

 

 

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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