Workout of the Day

December 11, 2018

 

 

CROSSFIT

 

2 rnd 

10 x calorie

30'' x h.p.

10'' x handstand

10 x row bil

 

F.T.

100 d.u. / 200 s.u.

 

3 rnd 

50 x air squat

30 x sit up

20 x pull up

10 x hspu 

 

100 d.u. / 200 s.u.

 

 

CALISTHENICS

 

tabata core

h.p. + v-up

 

t2b strict 8 x 3  rest 30''

 

skill human flag   rest 30''

 

tenuta frontale 20'' x 3

tenuta laterale 10'' x 3   ( int - adv )

tuck 10'' x 3   ( adv )

tenuta laterale su palo max'' x 3  ( adv )

 

6 x pull up wide

6 x pull up                 x 3   a circuito   rest 30''

6 x pull up narrow

 

10 x push up wide

10 x push up                    x 3   a circuito  rest 30''

10 x push up diamond 

 

6 x dip  ring / bar

10 x french press

 

squat 20 x 4   rest 45''

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