ORARI DI APERTURA
INDIRIZZO
MAPPA

Lunedì-Mercoledì-Venerdì

07.00 - 22.00

Martedì-Giovedì

10.00-22.00

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

wod

June 15, 2019

coach claudio ciolli

warm up
3 rnd nft
10 calories
10 k push up
10 c&j @20/15

3 Rounds for Time
21 Bar Facing Burpees
15 Toes-to-Bars

In the remaining time, establish:
9 rep max Clean-and-Jerk*
*After the first rep, the bar never touches the ground. However, it must pass below the knee before going into the next rep.
Time Cap: 10 minute

Aerobic conditioning
2' on 1'off
3 rnd
calories row
du/su
calories bike

 

Calisthenics

core
rnd
hp       2' | 1' | 30''
t2b      20| 10|5
sit up  20| 10|5

skill
human flag
10'' + 10'' tenuta frontale  x3 
10'' + 10'' tenuta laterale  x3 inter. adv.
10'' + 10'' tuck  x3 adv

tirata
3 rnd rest tra gli esercizi 40''
6 ring pull up
6 bar pull up
6 wide pull up
6 narrow pull up
1 ninja warrior

spinta
3 rnd rest tra gli esercizi 40''
12 push up
12 wide push up
12 diamond push up
12 archer push up

 

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