lunedì 30 gennaio 2017

Weight & Cross Training Day 30-01-2017

WARM UP:
3 rounds of:
  • 1' Mountain Climbers
  • 1' Sit-Ups
  • 1' Push-Ups

WOD:
AMRAP 15' of:
  • 5 Clean & Presses @50/30 Kg. (110/65 lbs.)
  • 10 Burpees
  • 15 Toes To Bars

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

WEIGHT TRAINING:
  • Bench Press 4x8 @70 Kg.
  • Croci ai cavi 4x12 @30 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 6 rounds + 2 TTB Rx'd
    Coach 6 rounds + 5 C&P Rx'd
    Ettore 6 rounds + 3 C&P Rx'd
    Ivano 5 rounds + 10 TTB Rx'd
    Fede 4 rounds + 4 BU @20 Kg.
    Alfredo 4 rounds + 4 BU @30 Kg.
    Michela 4 rounds + 5 C&P @20 Kg.
    Cristina 4 rounds + 4 BU @15 Kg.

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