Workout of the Day

October 2, 2019

 

 

CROSSFIT

 

2 rnd

30'' h.p.

20'' hs

10 shoulder press 

10 lunges

5 pull up

 

emom 10'

1-3-5-7-9 set : 4 strict hspu

2-4-6-8-10 set : 8 kipping hspu

( int. 3 - 6 rep )

( sc. 1 - 3 rep )

 

for time

 

3 rnd

20 alternated db snatch

16 lunges.............................

 

directly into....

 

3 rnd

20 ball clean 

2 ..........................

 

 

 

 

CALISTHENICS

 

prono plank + tenuta laterale
30'' + 30'' + 30'' x 4   rest 20''
dragon flag 3 x 6      rest 30''

 

skill planche rest 30''
3 x 20'' frog stand
3 x 20'' pseudo
3 x 20'' tuck                             
3 x max'' straddle 
3 x 5 pseudo planche push up 

 

5 x 8 pull up 3 cambi
5 x 6....................

 

3 x 10 curl anelli       rest 30''

 

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

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Indirizzo:

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via antonino salinas,53

00178 Roma

Email: musclestreetcrossfit@gmail.com

Telefono: 06/72672187

                 

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© 2016 by Claudio Ciolli