wod

April 10, 2019

 

coach claudio ciolli
CrossFit

1.
warm up
600-400-200
run
5 dl sg @20/15
5 ohs
5 ps
1' hp


2.
For Time
RX
30 dl snatch  grip @50/35 
40 Overhead Squats  sc. back squat
50 power snatch
60 Wall Ball @9/6 kg
100 Double-Unders / su

INTERMEDIO
20 dl snatch  grip @40/25  
30 Overhead Squats  sc. back squat
40 power snatch
50 Wall Ball @9/6 kg
100 Double-Unders / su

SCALED
10 dl snatch  grip @30/20
20 Overhead Squats  sc. back squat
30 power snatch
40 Wall Ball...........

 

rest 5'

3.
21-15-9
ca..........

il wod continua al box!

 

Calisthenics

core
20-15-10-5
oscillazioni hp
ktc parallele
iperex
twist a terra

skill
planche
20'' frog stand x3
20'' pseudo plache x3
10'' tuck planche x3 int.
10'' adv tuck planche x3 adv

super set 
rest tra i set 1'
6 wide pull up + 10 wide push up x4
6 regular pull up + 10 push up x4
6 narrow................

 

il wod contuinua al box!

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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