wod

February 9, 2019

 

CrossFit       Coach Claudio Ciolli
warm up nft
20 jj
10 c&j @20/15
20 jj
5 c&j @30/20
20 jj
5 c&j @40/25
20 jj
5 c&j @50/30

GRACE
For Time
30 Clean-and-Jerks @60/40 int@50/35  sc.@40/25

tabata
1
calories

2
air squat

3
push up

4
lunges db

CALISTHENICS

Core

for time

30 t2b

30 oscillazioni hp

2' hp

2' prono plank

1' superman

 

skill front lever (anche se si ha una skill è necessario eseguire tutte le propedeutiche, scaled,intermdio,avanzato,  per aumentare la qualità e il tempo di tenuta del movimento)

20'' tuck x3 sc/int/adv

10''+ 10'' one leg x3 int/adv     rest30''

6 dragon flag sc/int/adv

10'' x full x 3 

5 pull down x 3 int/adv

 

Zavorrato

pull up 5x5 rest 1'

dip 5x5 rest 1'

hspu 6x5 

push un deficit 15 x 5

 

squat 20 x 3

pistols 10 x 3        rest 30''

lunges db 10+10 x 3

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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