giovedì 9 marzo 2017

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.


2 commenti:

  1. RX'D
    Coach 18'08"
    Raffa 20'03"
    Ettore 21'27"

    SCALED @40/20 Kg.
    Andrea 20'24"
    Monia 20'45"
    Vincenzo 20'47"
    Alfredo 20'48" @30 Kg.
    Massimo 21'40" @30 Kg.

    RispondiElimina