lunedì 23 gennaio 2017

Weight & Cross Training Day 23-01-2017

WARM UP: 

5' Rope Jumps

4 rounds of "CINDY" :
  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

WOD:
4 rounds of:
  • 10 Hang Power Clean & Presses @40/27,5 Kg. (90/60 lbs.)
  • 15 Ball Slams @20/15 Kg (45/33 lbs.)
  • 20 OH Lunges with Plate @20/15 Kg. (45/33 lbs.)
  • 25 Toes To Bars

WEIGHT TRAINING
  • Bench Press 4x8 @70 Kg.
  • Croci ai cavi 4x12 @25 Kg.
  • Inclined Chest Press PURE 4x10 @50 Kg.
  • Pectoral Machine 4x12 @50 Kg.
  • Curl con manubri 4x8 @18 Kg.
  • Curl al cavo basso 4x10 @22,5 Kg.


1 commento:

  1. Raffa 17'49" Rx'd
    Coach 19'14" Rx'd
    Ettore 21'18" Rx'd
    Vincenzo 25'18" Rx'd
    Moris 28'36" Rx'd
    Monia 25'20" SCALED
    Gigi 25'22" SCALED
    Arianna 27'16" SCALED
    Alfredo 31'35" SCALED

    RispondiElimina