lunedì 6 febbraio 2017

Weight & Cross Training Day 06-02-2017

WARM UP:
3 rounds of:
  • 10 Wall Ball Shots
  • 10 Burpees
  • 10 Sit-Ups

WOD:
AMRAP 18' of:
  • 5 Hang Squat Cleans @40/27,5 Kg. (90/60 lbs.)
  • 10 Barbell Lunges @40/27,5 Kg. (90/60 lbs.)
  • 15 Push-Ups
  • 20 Sit-Ups

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

WEIGHT TRAINING:
  • Panca Piana 4x8 @70 Kg.
  • Croci ai cavi 4x12 @30 Kg.
  • Inclined Chest Press PURE 4x12 @50 Kg.
  • Pectoral Machine 4x12 @52,5 Kg.
  • Curl con manubri 4x8 @18 Kg.
  • Curl al cavo basso 4x10 @25 Kg.


2 commenti:

  1. RX'D
    Raffa 10 rounds
    Coach 9 rounds + 4 HSC
    Ettore 8 rounds + 5 HSC
    Ivano 6 rounds + 10 SU
    Vincenzo 6 rounds + 4 HSC

    SCALED
    Monia 6 rounds
    Ginevra 5 rounds + 10 LU
    Michela 5 rounds + 5 HSC
    Massimo 5 rounds + 5 HSC

    RispondiElimina
  2. Annalisa 5 rounds + 5 HSC SCALED

    RispondiElimina