Workout of the day

February 14, 2019

 

 

CROSSFIT

 

2 rnd nft

15 x j.j.

8 x back squat

5 + 5 one arm db / kb c&j

8 x sumo dl high pull

 

back squat @ 70%  rest 2'

5 x 5 

 

3 rnd f.t.

50 x d.u. / 100 x s.u.

10 x one arm db / kb c&j ( right arm )

50 x d.u. / 100 x s.u.

10 x sumo dl high pull  @ 50 / 35 - @ 40 / 25 - @ 30 / 20 

50 x d.u. / 100 x s.u.

10 x one arm db / kb c&j ( left arm )

 

 

CALISTHENICS

 

h.p. + oscillazioni 45'' + 10'' x 4   rest 20''
t2b strict dx/ sx 8 x 4 rest 30''

superman 1' x 2 

 

skill back lever  rest 1'
tuck 20'' x 3
adv. tuck 15'' x 3            
one leg     10'' x 3      
straddle / full max'' x 3     

 

hspu 6 x 4 rest 1'

 

6 x pull up ring / bar

6 x dip ring / bar                 x 5      rest (1) 30''

12 x push up deficit                        rest (2) 1'

14 x lunges

 

5 x pegboard / rope climb  

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INDIRIZZO
MAPPA

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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