lunedì 3 luglio 2017

Weight & Cross Training Day 03-07-2017

WOD:
TIME CAP 20':
  • 30 Pull-Ups
  • 30 KB Snatches (15 x braccio) @16/12 Kg. (1/0.75 pood)
  • 30 Burpees
  • 30 Toes To Bars
  • 30 Jumping Lunges (15 x gamba)
  • 30 Sit-Ups
  • 30 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
  • 30 Double Unders (x3 Singles)

CASH OUT:
5 rounds of:
  • 1' Sit-Ups
  • 1' Reverse Sit-Ups
  • 1' Plank

WEIGHT TRAINING:
  • Panca Piana 4x10 @70 Kg.
  • Croci ai cavi 4x10 @30 Kg.
  • Chest Incline PURE 4x12 @50 Kg.
  • Curl al cavo basso SUPERSET Poliercolina 4x10 @27,5/32,5 Kg.
  • Curl con fune SUPERSET Cavo dietro nuca 4x10 @20/25 Kg.


1 commento:

  1. RX'D
    Coach 10'00"
    Ettore 10'51"
    Vincenzo 11'19"
    Raffa 12'19"
    Moris 13'42"
    Dino 14'36"

    SCALED
    Marco @12 Kg. 11'00"
    Prof @8 Kg. 13'03"
    Lisa @8 Kg. 13'26"
    Micky @12 Kg. 16'46"
    Frank @8 Kg. 16'59"

    RispondiElimina