Workout of the Day

October 5, 2019

 

 

CROSSFIT

 

2 rnd

30 mountain clinb

10 thruster

10 knees push up

 

team of 2 you go , i go

 

for time

100 thruster @ 40 / 25 - @ 30 / 20 - @ 20 / 15

100 calo................................

 

ogni 3 minuti 5 synchro burpees

 

 

CALISTHENICS

 

hp 4 x 1' rest 20''
tenuta lat su box 30'' + 30'' x 3 
superman 2 x 1'

 

skill german hang  rest 45''

tenuta 4 x 20''

ripetizioni 3 x 3 

 

pull up 

2 - 4 - 6 - 4 - 2  x 3     minirest 20''   rest 2'

 

dip

2 - 4 - 6 - 4 - ...................................

 

 

 

STREETWORK

 

core:

h.p. 30'' + 10 oscillazioni  x 3 rest 30''

hp gambe larghe 30'' + 10 oscillazioni gambe larghe  x 3 

 

calisthenics

30'' on - 30'' off  x 3 

pull up 3 cambi

dip 
push up 3 cambi

 

pesistica:

30'' on - 30'' off  x 3 

back squat

step b........................

 

funzionale - aerobico 

30'' on - 30'' off   x 3 

mount.....................

 

 

" 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