lunedì 10 luglio 2017

Weight & Cross Training Day 10-07-2017

WOD:
EMOM 10' of:
  • 1 Deadlift @50/35 Kg. (110/75 lbs.)
  • 1 Hang Power Clean @50/35 Kg. (110/75 lbs.)
  • 1 Push Press @50/35 Kg. (110/75 lbs.)
aggiungere una ripetizione per esercizio ad ogni giro

3' REST THEN

AMRAP 10' of:
  • 7 Box Jumps @60/50 cm. (24/20 in.)
  • 14 Double Unders (42 Singles)

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

WEIGHT TRAINING:
  • Chest Press PURE 4x10 @80 Kg.
  • Croci ai cavi 4x10 @30 Kg.
  • Pullover con manubrio 4x15 @24 Kg.
  • Curl al cavo basso SUPERSET Poliercolina 4x10 @27,5/32,5 Kg.

1 commento:

  1. RX'D
    Coach 8 rounds - 14 rounds + 7 BJ
    Vincenzo 7 rounds - 14 rounds
    Raffa 7 rounds - 13 rounds + 7 DU
    Andrea 6 rounds - 12 rounds + 7 DU

    SCALED
    Moris @40 Kg. 8 rounds - 13 rounds + 7 DU
    Marco @40 Kg. 7 rounds - 14 rounds + 7 BJ
    Max @40 Kg. 5 rounds - 11 rounds
    Micky @35 Kg, 7 rounds - 10 rounds
    Frank @30 Kg. 7 rounds - 9 rounds
    Bea @20 Kg. 6 rounds - 9 rounds

    RispondiElimina