wod

January 18, 2019

 

CROSSFIT

warm up

3 rnd nft

5 dl

5 thruster

5 push jerk

10 row barbell

 

 

Benchmark day

 

Fran

21-15-9 Reps For Time

Thrusters @43/25  @35/20 @30/15

Pull-Ups / ring row

rest 2'

Mini DT

3 Rounds For Time

12 Deadlifts @50/35  @40/25  @30/20

9 Hang Power Cleans 

6 Push Jerks 

rest 3'

Mini Karen

For Time

100 Wall Ball Shots @9/6

 

Calisthenics

core

4 rnd

10 sit up

1' hp

1' prono plank

1' superman

10 twist bar

 

skill Handstand

3 appoggi 30'' x 3  scaled / int /adv

pancia al muro 30'' x 3  scaled / int /adv

talloni al muro 30'' x 3 scaled / int /adv

libera max'' x3  adv

one arm 10'' x 3 adv

 

super set

6+12 pull up wide + push up wide x4 rest 45''

 

6+12 pull up narrow + push up diamond x 4

 

6+12 dip + tiger push x 4

 

6+12 dip one bar + push up in movimento x4

 

squat + lunges 20+16 x 4

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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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