Workout of the Day

September 9, 2019

 

 

CROSSFIT

 

2 rnd

30 j.j.

30'' h.p.

10 front squat

10 swing bar

10 row bar

10 steps

10 knees push up

 

emom 10' 

6 front squat @ 50 % 1 rm

 

for time

600 m run

 

then, 4 rnd

9 pull up

11.........................

 

then,

600 m run 

 

Accessory 

 

curl bar 3 x 10   rest 1'

 

 

CALISTHENICS

 

20'' + 10 + 20'' + 10 + 20'' + 10  x 3   rest 1'

hp + oscillazioni

superman 2 x 1'   rest 20''

 

skill handstand rest 30''

3 x 20'' 3 appoggi

3 x 20'' pancia al muro

3 x 20'' schiena al muro

5' pratica hs libera

 

6 pull up 

6 pull up narrow  ........................ x 3    rest 30''

 

 

12 push up

12 push up diamond..............   x 3    rest 30''

 

6 dip ring / bar

10 french press ...............     x 3   rest 30''

 

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

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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