wod

February 28, 2019

 

coach claudio ciolli

CrossFit

warm up A

30 jj

10 dl @20/15

10 steps

10 kness push up

 

warm up B rest 1'

5x5 dl incrementando il carico per arrivare caldo al wod

 

K9 CHUCKY” 

HERO WOD
 
4 Rounds for Time
1 Deadlift @124/80 @100/60  @80/40
25 Kettlebell Swings 
19 Box Jumps 
11 Burpees
 
Calisthenics

 

45'' x hollow position + 6 x albanesi  x 4    rest 30''

30'' x superman + 10 x iperex  x 3    rest 20''

 

(sc+int+adv) hs. 3 appoggi 20'' x 3  rest 20"

(sc+int) hs. pancia al muro 20'' x 3                           

( int+adv)hs. schiena al muro

( adv) libera 20'' x 3

 

 

pull up  3 cambi 6 x 4              rest 45''

push up 3 cambi 12 x 4

dip ring / bar 8 x 4   

hspu 6 x 3            

pistols 8 x 4

 

curl db 8x4 

 
 
 
 
 
 
 
 
 
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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