Weight & Cross Training Day 19-06-2017
TEAM WOD (team da 2, si esegue un esercizio alla volta, dandosi il cambio):
AMRAP 28' of:
- 10 Squat Clean + Presses @45/30 Kg. (100/65 lbs.)
- 15 Box Jumps @60/50 cm. (24721 in.)
- 20 Toes To Bars
- 25 KB American Swings @24/16 Kg. (1.5/1 pood)
- 30 Double Unders (x3 Singles)
CASH OUT:
3 rounds of:
- 1' Sit-Ups
- 1' Reverse Sit-Ups
- 1' Plank
WEIGHT TRAINING:
- Panca Piana 4x8 @80 Kg.
- Croci ai cavi 4x10 @30 Kg.
- Chest Incline PURE 4x12 @60 Kg.
- Pectoral Machine 4x10 @55 Kg.
- Curl al cavo basso SUPERSET Poliercolina 4x10 @27,5/32,5 Kg.
- Curl con fune SUPERSET Cavo dietro nuca 4x10 @20/25 Kg.
RX'D
RispondiEliminaRaffa-Coach 6 rounds + 2 AS
Giuseppe-Moris-Vincenzo 6 rounds + 20 AS
SCALED
Lisa-Giorgio 6 rounds + 7 C&P
Prof-Max 6 rounds