lunedì 28 novembre 2016

Weight & Cross Training Day 28-11-2016

WARM UP: 
4 rounds of:
  • 15 KB American Swings
  • 15 KB Sumo Deadlift High Pulls
  • 15 Sit-Ups

TEAM WOD "HAPPY B.DAY DADDY":
(Team of 2)
  • 80 KB American Swings @16/12 Kg. (1/0.75 pood)
  • 80 Burpees
  • 80 KB SDHP @24/16 Kg. (1.5/1 pood)
  • 80 KB Goblet Squats @16/12 Kg. (1/0.75 pood)
  • 80 V Sit-Ups
  • 80 Push-Ups
  • 80 Wall Ball Shots @9/6 Kg. (20/14 lbs.)

CASH OUT:
"ANNIE" 50-40-30-20-10 reps of:
  • Double Unders (x 2 singles)
  • Sit-Ups

WEIGHT TRAINING:
  • Bench Press 5x8 @60 Kg.
  • Croci ai cavi 4x10 @25 Kg.
  • Inclined Chest Press PURE 4x10 @50 Kg.
  • Pectoral Machine 4x12 @45 Kg.



1 commento:

  1. Coach - Gigi 19'01"
    Matteo - Vincenzo 19'05"
    Raffaella - Simone 19'19"
    Ettore - Francesco P. 21'15"
    Sara - Francesco B. 23'13"

    RispondiElimina