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.