Weight & Cross Training Day 22-05-2017

WOD:
"COACH" (TIME CAP 30')
7 rounds of:

• 7 Burpees
• 7 Hang Power Cleans @50/25 Kg. (110/55 lbs.)
• 7 Toes To Bars
• 7 Push-Ups
• 7 Ball Slams @15/10 Kg. (33/22 lbs.)
• 7 Front Squats @50/25 Kg. (110/55 lbs.)
• 7 KB American Swings @24/16 Kg. (1.5/1 pood)

WEIGHT TRAINING:

• Panca Piana 4x8 @70 Kg.
• Croci ai cavi 4x12 @25 Kg.
• Chest Incline 4x10 @50 Kg.
• Pectoral Machine 4x10 @55 Kg.
• Curl al cavo basso 4x10 @25 Kg.
• Curl con manubri 4x10 @16 Kg.