Weight & Cross Training Day 21-11-2016

lunedì 21 Novembre 2016 - Blog

WARM UP: 

3 rounds of:

• 30″ Rope
• 30″ Air Squats
• 30″ Sit-Ups
• 30″ Push-Ups

WOD:

AMRAP 17′ of:

• 5 Burpees Over The Bar
• 10 Thrusters @40/27.5 Kg. (90/60 lbs.)
• 15 Ball Slams @15/10 Kg. (33/22 lbs.)
• 20 Over Head Lunges with Plate @20/15 Kg. (45/33 lbs.)

CASH OUT:

3 rounds of:

• 1′ Sit-Ups
• 1′ Reverse Sit-Ups
• 1′ Plank

WEIGHT TRAINING:

• Bench Press 5×6 @70 Kg.
• Inclined Chest Press PURE 4×10 @50 Kg.
• Croci Panca Inclinata 4×12 @16 Kg.
• Pectoral Machine 4×12 @42,5 Kg.

allenamento, Circuiti