venerdì 25 gennaio 2013

Weight & Cross Training Day 25-01-2013

Allenamento con Iug e come sempre tanto divertimento (ovvio anche la fatica)..
  • Chest Press PURE 4x10 @60-70-70-70 Kg.
  • Inclined Chest Press PURE 4x10 @50 Kg.
  • Croci con manubri 4x12 @18 Kg.
  • Curl con manubri 4x8 @16 Kg.
  • Curl al cavo basso 3x12 @20 Kg.
Per la parte CrossFit:

WOD: Eseguire, nel minor tempo possibile, 4 giri del seguente circuito:
  • 20 Ball Slam @10/5 Kg. (22/11 lbs.) 
  • 15 Box Jump @60/50 cm. (25/19 in.) 
  • 10 Ring Rows 
  • 5 Thrusters @40/27,5 (90/60 lbs.)
  • Paola 13'48" @20 Kg.
  • Massimo 13'43" Rx'd

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