wod

December 28, 2018

 

coach claudio ciolli

warm up

3 rnd not for time

30'' hp

10 ohs @20/15kg

10 muscle snatch

 

heavy

squat snatch rest: 1':30''

2 @60%

2 @70%

1 @80%

1 @90%

1 @100%

scaled ( 5 rep x 5 set )

 

AMRAP in 25 minutes

Buy-In:

9 Man Makers dumbbells

11 Burpees

 

With remaining time, AMRAP of:

300 meter row/Run

27 Air squats

9 dip

 

Calisthenics

 

2' hp

2' prono planck

20 t2b

20 ktc parallele

1' l-sit

 

 

20''x back lever tuck x3

20''x one leg             x3

max'' x full  x3

 

4-6 x Muscle up/pull up  x3   rest:1'

 

5x5 pull up (se possibile zavorrato)        rest:1'

5x5 dip bar (se possibile zavorrato)

5x10 push up (se possibile zavorrato) 

 

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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