martedì 23 maggio 2017

Weight & Cross Training Day 23-05-2017

WOD (TIME CAP 25'):
4 rounds of:
  • 20 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
  • 15 Toes To Bars
  • 10 Front Squats @50/30 Kg. (110/65 lbs.)
  • 15 KB Sumo Deadlift High Pulls @32/24 Kg. (2/1.5 pood)
  • 20 Push-Ups

WEIGHT TRAINING:
  • Strict Pull-Ups 5x10
  • Lat machine triangolo 4x10 @60 Kg.
  • Low Row 4x10 @60 Kg.
  • Pulldown ai cavi 4x15 @27,5 Kg.
  • Aperture laterali 4x12 @10 Kg.
  • Shoulder Press 4x10 @50 Kg.
  • Upper Back 4x12 @50 Kg.
  • Poliercolina 4x10 @30 Kg.
  • Manubrio dietro nuca 4x10 @10 Kg.



1 commento:

  1. RX'D
    Coach 17'02"
    Lisa 3 rounds + 15 TTB

    SCALED
    Annalisa @25 Kg. 3 rounds + 7 FS

    RispondiElimina