wod

June 13, 2019

 

coach claudio ciolli

warm up
3 rnd nft
10 calories
10 ring row
10 k push up
10 air squat

15' skill Ring Muscle up

Cindy
AMRAP in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats

Accessory work
curl db/cavo 12 x 4      rest 1'
french press db/push down 12 x 4

 

Calisthenics
core
 4 rnd rest tra rnd 1'
6 dragon flag
8 weighted sit up
45'' hp
10 hp oscillazioni

skill
front lever
20'' tuck x3
20'' one leg x3 int. adv.
max'' full x3 adv
4 tuck pull up x3 adv

zavorrato
rest 1'
pull up 5x5
dip 5x5
hspu deficit 5x5
deficit push up 12x5
salmon ladder 1 x 3

curl db 12 x3
french press 12 x3

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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