lunedì 21 novembre 2016

Weight & Cross Training Day 21-11-2016

WARM UP: 
3 rounds of:
  • 30" Rope
  • 30" Air Squats
  • 30" Sit-Ups
  • 30" Push-Ups

WOD:
AMRAP 17' of:
  • 5 Burpees Over The Bar
  • 10 Thrusters @40/27.5 Kg. (90/60 lbs.)
  • 15 Ball Slams @15/10 Kg. (33/22 lbs.)
  • 20 Over Head Lunges with Plate @20/15 Kg. (45/33 lbs.)

CASH OUT:
3 rounds of:
  • 1' Sit-Ups
  • 1' Reverse Sit-Ups
  • 1' Plank

WEIGHT TRAINING:
  • Bench Press 5x6 @70 Kg.
  • Inclined Chest Press PURE 4x10 @50 Kg.
  • Croci Panca Inclinata 4x12 @16 Kg.
  • Pectoral Machine 4x12 @42,5 Kg.



1 commento:

  1. Raffa 5 rounds + 3 TH Rx'd
    Ettore 4 rounds + 5 BU Rx'd
    Simone 3 rounds Rx'd
    Andrea 4 rounds + 5 BU @30 Kg.
    Matteo 3 rounds + 5 TH @30 Kg.
    Gigi 4 rounds SCALED
    Sara 3 rounds + 8 BS MOD

    RispondiElimina