Workout of the Day

May 28, 2019

 

 

 

CROSSFIT

 

2 rnd

50 s.u.

30'' h.p.

2 x power clean + 2 x front squat + 2 x push press + 2 x split jerk

10 ball thruster

10 deadlift

10 knees push up

 

to find 1 rm complex :

every 1'30'' x 9' ( 6 set )

1 x power clean + 1 x front squat............

 

rest 5'

 

amrap 15' 

200 m run

11 wall ball

9 ring............

 

" accessory " 

french press db 3 x 8  rest 30''

 

 

 

 

CALISTHENICS

 

h.p 30'' + 10 x oscillazioni + h.p. 15'' x 2
hp gambe larghe + 10 x oscillazioni + hp gambe larghe x 2 rest 20''
dragon flag 3 x 4  rest 30''

 

skill hanstand rest 20''

3 x 20''pancia al muro

3 x 20'' s................

 

6 x pull up + 10'' x isom + 4 x pull up x 4
6 x dip + 10'' x isom + 4 x d.......................

 

6 x pull up dx / sx
6 x dip ring                        x 4 a circuito.............

 

" IL RESTO DEI WOD LI PUOI TROVARE PRESSO IL NOSTRO 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