Workout of the Day

May 9, 2019

 

 

CROSSFIT

 

2 rnd

30 j.j.

10 squat

10 knees push up

30'' h.p.

 

for time   

150 d.u. - 300 s.u.

50 x pistols - 100 x air squat
50 x dip ring / bar -  dip 2 box
50 x.........

 

( int. tutto 35 rep , air squat 75 rep , .....
( scaled tutto 25 rep , air squat 50......

" accessory work "

 

french one arm db 4 x 6  rest 1'

 

 

CALISTHENICS

 

h.p. + oscillazioni
10'' + 5 + 10'' + 5 + 10'' + 5 + 10'' + 5   x 4 

 

superman + iperex
10'' + 5 + 10'' + 5 + 10'' + 5 +..... 

 

skill human flag  rest 30''

3 x 20'' tenuta frontale 
3 x 20'' tenuta laterale 
3 x ......

 

round                             
pull up    40  10  30         
dip           40  10  30         
push .....  

 

alternare le prese

 

" IL RESTO DEI WOD LI TROVI PRESSO IL NOSTRO BOX "

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INDIRIZZO
MAPPA

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07.00 - 22.00

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Sabato

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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