wod

March 1, 2019

 

coach claudio ciolli

 

CrossFit

warm up

3 rnd nft

20 du / 40 su

10 ktc

10 db s clean leggero

 

 

For Time

27 Dumbbell Squat Cleans double

27 Toes-to-Bars / ktc / kte

100 Double-Unders / 300 su

21 Dumbbell Squat Cleans 

21 Toes-to-Bars

100 Double-Unders

15 Dumbbell Squat Cleans 

15 Toes-to-Bars

100 Double-Unders

9 Dumbbell Squat Cleans 

9 Toes-to-Bars

 

Time Cap: 30 minutes

 

 

 

 

 

 

 

 

 

 

Calisthenics

 

3 rnd rest tra rnd 1'

1' hp

10 ktc parallele

10 sit up

10'' l-sit 

 

Human flag

30'' tenuta laterale x3 r 30''

15' tenuta frontale hf x3 r 30'' 

15'' tenuta laterale palo a terra x3 r 30''

10'' tenuta laterale tuck x3 r 30'' onlly advanced athlete

 

 

super set

6 pull up + 6 hspu x3 r 45''

6 pull up dx/sx + 10 clap push up x3 r 45''

6 pull up narrow + 10 diamond push up x3 r 45''

6 dip one bar + 6 tiger cross x3 r 45''

6 bulgarian dip ring +  6 dip 2 box x3 r 45''

12 squat jump + 12 lunges walking x3 r 45''

 

 

 

 

 

 

 

 

 

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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