wod

June 14, 2019

 

Coach Claudio Ciolli
warm up
3 rnd nft
30 jj
1' hp
10 thruster @20/10
10 row barbell

Benchmark megamix
Only 1 rnd Fran 
21 Reps For Time
Thrusters @40/25
Pull-Ups

Only 1 rdn Annie 
50
Double-Unders
Sit-Ups

Fran
15 Reps For Time
Thrusters @40/25
Pull-Ups

Annie
40
Double-Unders
Sit-Ups

Fran
9 Reps For Time
Thrusters @40/25
Pull-Ups

Annie
30
Double-Unders
Sit-Ups

Karen 
50 wall ball

Annie
20
Double-Unders
Sit-Ups

Karen
50 wall ball

Annie
10
Double-Unders
Sit-Ups

karen 
50 wall ball

intermedio @30/20 - su
scaled @20/15 - su

 

Calisthenics

core
10+10''-15+15''-10''+10+10''   x3
hp + v-up

skill
back lever
20'' tuck x3
10'' one leg x3 int. adv.
max'' full x3 adv

rnd rest 30''-1' ogni volta che ti fermi

pull up     20 | 15 | 10
monkey       3 |  2 | 1
dip         20 | 15 | 10
push up     20 | 15 | 10
squat          20 | 15 | 10
pistols        20 | 16 | 10

alterna il grip 

 

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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