Weight & Cross Training Day 16-05-2017

WOD:
21-18-15-12-9-6-3 reps (TIME CAP 12'):

• KB American Swings @24/16 Kg. (1.5/1 pood)
• Toes To Bars

CASH OUT:
"ANNIE" (TIME CAP 10')

50-40-30-20-10 reps of:

• Double Unders (x2 Singles)
• Sit-Ups

5 rounds of:

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

WEIGHT TRAINING:

• Strict Pull-Ups 4x8
• Lat machine presa inversa 4x10 @65 Kg.
• Low Row 4x10 @60 Kg.
• Pulldown ai cavi 4x15 @27,5 Kg.
• Aperture laterali 4x12 @10 Kg.
• Shoulder Press PURE 4x10 @50 Kg.
• Upper Back 4x12 @50 Kg.

ROW 2K