Workout of the Day

September 30, 2019

 

 

CROSSFIT

 

2 rnd

200 m run

10 deadlift

3 hang high pull + 3 hang power snatch + 3 ohs

3 hang squat snatch

10 swing bar

 

every 2' x 5 set

5 deadlift 

1 set @ 60 %

2 set @ 65 %

3 - 4 - 5 ...........

 

rest 5'

 

WOD 1 box race wars

 

for time t.c. 8'

15 - 12 - 9 rep

hang squat snatch @ 35 / 25 - @ 30 / 20 - @ 20 / 15

pul...........................

 

 

 

CALISTHENICS

 

3 rnd rest 1' alla fine del round x 3  
45'' x h.p.
10 x v-up
30'' x h.p.
6 x v.up
10'' x h.p.

 

skill handstand  rest 45''
3 x 20'' 3 appoggi 
3 x 20'' pancia al muro 
3 x 20'' schiena al muro 
3 x max'' libera 
3 x 4 hspu 

 

8 x pull up + 20'' x isom push up  x 4 
12 x push......................

 

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

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INDIRIZZO
MAPPA

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07.00 - 22.00

Martedì-Giovedì

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Sabato

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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