Workout of the Day

January 24, 2019

 

 

CROSSFIT

 

2 rnft

15 x jumping jack

20'' x h.p.

5 x power clean

6 x air squat

6 x lunges

 

amrap 10'

2-4-6-8-10-ecc...

power clean  @ 40 / 25 - @ 30 / 20 - @ 20 / 15

pistols / squat

sit up

 

rest 5'

 

amrap 10'

2-4-6-8-10-ecc...

back lunges  @ 40 / 25 - @ 30 / 20 - @ 20 / 15

dip ring / bar

v-up

 

"accessory work"

curl bar 8 x 3  rest 1'

 

 

CALISTHENICS

 

accumulate

3' h.p.

30 x clock bar

50 iperex

 

skill    rest 30''

tuck back lever 20'' x 3
one leg back lever 20'' x 3

sraddle / full back lever max'' x 3 

to back to front ring 6 x 3

 

" se possibile zavorrato "

pull up  5 x 5 

dip 5 x 5                                    rest 1'

hspu 6 x 5

push up deficit 10 x 5 

 

ninja warrior x 3   rest 1'

 

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