wod

February 8, 2019

 

CrossFit          Coach Claudio Ciolli
warm up 3 rnd nft
10 steps
10 push up
10 db snatch leggero
10 ktc


For Time
16-12-10-12-16 reps of:
alterneted Dumbbell Snatches 
Burpee Box Jump Overs intermedio box jump - scaled steps over
Time Cap: 17 minutes

rest 5'

21-15-9
t2b / int. ktc / sclaed. kte
40 du / 80 su

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