Workout of the Day

July 31, 2019

 

CROSSFIT

 

2 rnd

200 m run

10 dl

5 sumo dl high pull

8 ball thruster

10 knees push up

 

amrap 10'

2 - 4 - 6 - 8 - 10 ecc.....

dl @ 80 / 55 - @ 70 / 45 - @ 60 / 3.....................

rest 5'

 

amrap 10'

2 - 4 - 6 - 8 - 10 ecc.....

sumo dl high pull @ 50 / 30 - @ 40 /25 - @ 30 / 20

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

 

CALISTHENICS

 

h.p. + oscillazioni
10'' + 5 + 10'' + 5 + 10'' + 5 + 10'' + 5   x 3     rest 1'
superman + iperex
10'' + 5 + 10'' + 5 + 10'' + 5 + 10'' + 5   x 3 

 

skill human flag rest 30''
3 x 20''tenuta frontale 
3x 20''tenuta laterale 
3 x 6 + 6 knees da tenuta laterale  
3 x 10'' tuck 

 

round                             
pull up        30  10  20          
dip         ............................. 

 

" IL RESTO DEI WOD LI TROVI PRESSO IL NOSTRO BOX "

 

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INDIRIZZO
MAPPA

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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