wod

December 3, 2018

 

 

CrossFit

warm up 

3 rnd nft

30 du / 60 su

10 ring row

10 knees push up

10 ohs @20/15

10 steps

 

For Time

round 1

25 pull ups
50 burpees
25 overhead squats  @50/35  intermedio 40/25  scaled 30/20
50 box jumps 
25 dip

intermedio 20/40 - scaled 15/30

 

round 2

12 pull ups
24 burpees
12 overhead squats 
24 box jumps 
12 dip

intermedio 10/20 scaled 8/15

 

round 3

6 pull ups
12 burpees
6 overhead squats 
12 box jumps 
6 dip

intermedio 4/8  scaled 2/6

 

Calisthenics

3 rnd rest 1'

10 t2b

1' hp

10 twist bar

1' iperex

 

30'' x handstand casetta

30'' x handstand pancia al muro                x3   rest 30''

30'' x handstand 3 appoggi

max'' x libera 

 

4 x muscle up / pull up       x3    rest:1'

6x pull up dx-sx                 //

6x reverse narrow pull up    //

6x bar dip  //

12x push up archer  //

20x squat  //

10x pistols  //

 

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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