wod

December 5, 2018

 

CrossFit

EMOM 10' 

- 4 strict pull ups, 3 kipping pull ups, 2 kipping chest to bar pull ups, 1 bar muscle up/ pull up   intermedio 10 pull up / scaled 8 pull up

- 3 strict handstand push ups, 4 kipping handstand push ups, 5 strict handstand push ups      intermedio 8 hspu/ scaled v-push up 10

 

6 rounds for time:

1' x du/su
10 push ups hr
10 pistols
10 kettlebell swings 

20 calories   intemedio 15   scaled 10   

 

Calisthenics

3 rnd rest 1'

15'' l-sit

10 albanesi

10 v-up

10 sit up

1' hp

 

skill front lever

20'' x tuck front lever       x3      r:45''

10''x one leg front lever //    //

6x pull down  //   //

6x dragon flag     //    //

 

4x muscle up + 4x hspu + 8 push up         x4          rest: 1'

4x dip + 6x tiger push + 8x french press //       //

4x narrow rev. l-sit pull up + 6x t2b + 10x sit up //   //

 

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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