lunedì 5 dicembre 2016

Weight & Cross Training Day 05-12-2016

WARM UP: 
  • 5' Rope Jumps
  • SKILL Double Unders
  • TECH Cleans

WOD:
  • AMRAP 5' of:
    • 5 Power Cleans @40 Kg. (90 lbs.) (M)/5 Front Squats @20 Kg. (45 lbs.)(F)
    • 8 Burpees Over The Bar
  • 3' REST
  • AMRAP 5' of:
    • 5 Power Cleans @40 Kg. (90 lbs.) (M)/5 Front Squats @20 Kg. (45 lbs.)(F)
    • 8 Burpees Over The Bar

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

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



1 commento:

  1. Andrea 4 Rounds - 3 Rounds Rx'd
    Francesco 4 Rounds - 3 Rounds Rx'd
    Giorgio 4 Rounds + 2 PC - 3 Rounds + 4 BU Rx'd
    Antonella 3 Rounds + 5 BU - 3 Rounds + 3 FS Rx'd
    Michela 3 Rounds + 5 FS - 2 Rounds + 6 BU Rx'd
    Valentina 2 Rounds + 3 BU - 2 Rounds Rx'd
    Vincenzo 4 Rounds + 4 PC - 4 Rounds Rx'd
    Gigi 2 Rounds + 6 BU - 3 Rounds Rx'd

    RispondiElimina