wod

January 17, 2019

 

CROSSFIT

warm up

3 rnd nft

50 su

10 db snatch

10 ring row

 

21-15-9 reps for time of:

Dumbbell snatch one arm (l & R)

Strict pull-ups

hspu

 

EMOM 12'

12 cal

10 lunges front rack @40/25  @30/20  @25/15

8 burpess target bar / push up hr

rest 1'

 

 

Coach Claudio Ciolli

Calisthenics

core

20-15-10-5

oscillazioni hp

ktc parallele

iperex

twist a terra

 

skill

planche

20'' frog stand x3 scaled/int/adv

20'' pseudo plache x3 scaled/int/adv

10'' tuck planche x3 int. adv

10'' adv tuck planche x3 adv

 

super set 

rest tra i set 1'

se possibile 5kg di zavorra

6 wide pull up + 10 wide push up x4

6 regular pull up + 10 push up x4

6 narrow pull up + 10 diamond push up x4

4 dip ring + 4 dip parallele x4

 

 

 

 

 

 

 

 

 

 

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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