Weight & Cross Training Day 09-03-2017

WARM UP:
3 rounds of:

• 1' Rope Jumps
• 1' Toes To Bars
• 1' Burpees

WOD:
5 rounds of:

• LADDER 2-10 Push Presses @50/30 Kg. (110/65 lbs.)
• LADDER 4-20 Barbell Lunges @50/30 Kg. (110/65 lbs.)
• LADDER 6-30 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• LADDER 8-40 Sit-Ups
• LADDER 10-50 Double Unders (SUB Mountain Climbers)

CASH OUT:

5 rounds of:

• 1' Sit-Ups
• 1' Reverse Sit-Ups
• 1' Plank

WEIGHT TRAINING:

• Panca Piana 5x10@70 Kg.
• Croci ai cavi 4x12 @30 Kg.
• Inclined Chest Press PURE 4x12 @50 Kg.
• Pectoral Machine 4x12 @50 Kg.
• Curl al cavo basso 4x10 @25 Kg.
• Curl con manubri 4x10 @14 Kg.