WARM UP
2 giri di:
- 15 Sit-Ups
- 9 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
- 3 Sprawls
METCON
TEAM WOD (team da 2, gli atleti si alternano nei giri completi)
- AMRAP 10' di:
- 5 Thrusters
- 10 Box Jump Overs @75/60 cm. (30/24 in.)
- 2' Riposo
- AMRAP 10' di:
- 5 Deadlifts
- 10 Toes To Bars
RX'D = TH 45/27,5 Kg. (100/60 lbs.) & DL 90/55 Kg. (200/120 lbs.)
SCALED = TH 40/22,5 Kg. (90/50 lbs.) & DL 80/45 Kg. (180/100 lbs.)
SCALED = TH 40/22,5 Kg. (90/50 lbs.) & DL 80/45 Kg. (180/100 lbs.)
CORE WORK
3 giri:
- 1' Crunches
- 1' Reverse Crunches
- 1' Plank Hold
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