giovedì 23 marzo 2017

Weight & Cross Training Day 23-03-2017

WOD:
AMRAP 18' of:
  • 5 Front Squats @60/35 Kg. (135/80 lbs.)
  • 10 Pull-Ups
  • 15 Box Jumps @75/60 cm. (30/24 in.)
  • 20 Toes To Bars

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

WEIGHT TRAINING:
  • Aperture laterali 4x10 @12 Kg.
  • Arnold Press 4x10 @18 Kg.
  • Upper Back 4x12 @655 Kg,
  • Curl al cavo basso 4x10 @25 Kg.
  • Curl con manubri 4x10 @16 Kg.
  • Poliercolina 4x10 @30 Kg.
  • Manubrio dietro nuca 4x10 @10 Kg.
  • Panca Piana 4x8@60 Kg.
  • Croci ai cavi 4x12 @25 Kg.
  • Inclined Chest Press PURE 3x10 @50 Kg.
  • Pectoral machine 3x12 @50 Kg.


1 commento:

  1. RX'D
    Coach 5 rounds + 1 BJ
    Raffa 5 rounds + 5 FS
    Ettore 4 rounds + 10 BJ
    Claudio 4 rounds + 3 FS
    Andrea 4 rounds

    SCALED
    Alfredo 4 rounds @ 50 Kg.

    RispondiElimina