Workout of the day

July 12, 2019

 

 

CROSSFIT

 

2 rnd 

30j.j.

5 clean pull + 5 power clean + 5 split jerk

10 swing bar 

10 sit up

10 knees push up

 

every 1'30'' x 12'  ( 8 set ) complex

1 clean pull + 1 power clean + 1 split jerk

1 - 3 set @ 60 %

4 - 6....................

 

fot rime

21 - 15 - 9 - 6 - 3 

front sqaut @ 60 / 40 - @ 50 / 35 - @ 40 / 25

.......................................

 

CALISTHENICS

 

30'' on - 15'' off x 6 set

h.p.

4 x 6 dragon flag 

4 x 30'' / 20'' arco lombare

 

skill planche rest 20''

3 x 20'' frog stand 

3 x 20'' pseudo

3 x max'' straddle .......................

 

4 x 4 / 6 muscle up

4 x 6 / 8 bulgarian dip / one bar   rest 1'

4 x 12 ...........................

 

3 x 6 pull.......................

 

" IL RESTO DEI WOD LI TROVI 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