martedì 16 maggio 2017

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

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