giovedì 1 dicembre 2016

Cross Training Day 01-12-2016

WARM UP: 
3 rounds of:
  • 10 Ball Slams
  • 20 V Sit-Ups
  • 30 Air Squats
  • 40 Rope Jumps

WOD:
21-15-9 reps of:
  • Hang Power Clean To Over Heads (M) @40 Kg. (90 lbs.)/Hang Squats Cleans (F) @25 Kg. (55 lbs.)
  • Front Squats (M)/Barbell Lunges (F) (each leg)
  • Toes To Bars

CASH OUT:
3 rounds of (NO REST):
  • 30" Rope
  • 30" Burpees
  • 30" KB American Swings
  • 30" Push-Ups
  • 30" Sit-Ups


1 commento:

  1. Ettore 12'25" Rx'd
    Coach 12'47" Rx'd
    Francesco P. 16'45" Rx'd
    Francesco B. 15'13" @30 Kg.
    Andrea 15'40" @30 Kg.
    Moris 20'07" @30 Kg.

    Raffa 14'06" Rx'd
    Sara 16'14" @Sandbag 18 Kg.

    RispondiElimina