venerdì 31 marzo 2017

Weight & Cross Training Day 31-03-2017

WOD:
6 rounds of (TIME CAP 20'):
  • LADDER 6-1 Deadlifts @110/77,5 Kg. (245/170 lbs.)
  • LADDER 12-2 Burpees
  • LADDER 18-3 Toes To Bars
  • LADDER 24-4 Push-Ups
  • LADDER 30-5 Double Unders (SUB Tuck Jumps)

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

WEIGHT TRAINING:
  • Lat Machine 4x10 @60 Kg.
  • Row PURE 4x10 @90 Kg.
  • Pulldown 4x12 @30 Kg.
  • Shoulder Press PURE 4x10 @60 Kg.
  • Aperture laterali 4x10 @12 Kg.
  • Upper Back 4x12 @50 Kg.
  • Poliercolina 4x10 @30 Kg.


1 commento:

  1. RX'D
    Coach 12'06"
    Ettore 13'29"
    Raffa 15'25"
    Claudio 19'28"

    SCALED
    Moris 19'20" @90 Kg.
    Ivano 13'24" @80 Kg.
    Lisa 18'25" @50 Kg.

    RispondiElimina