Weight & Cross Training Day 09-03-2017

giovedì 9 Marzo 2017 - Blog

WARM UP:

3 rounds of:

• 1′ Rope Jumps
• 1′ Toes To Bars
• 1′ Burpees

WOD:

5 rounds of:

• LADDER 2-10 Push Presses @50/30 Kg. (110/65 lbs.)
• LADDER 4-20 Barbell Lunges @50/30 Kg. (110/65 lbs.)
• LADDER 6-30 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• LADDER 8-40 Sit-Ups
• LADDER 10-50 Double Unders (SUB Mountain Climbers)

CASH OUT:

5 rounds of:

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

WEIGHT TRAINING:

• Panca Piana 5×10@70 Kg.
• Croci ai cavi 4×12 @30 Kg.
• Inclined Chest Press PURE 4×12 @50 Kg.
• Pectoral Machine 4×12 @50 Kg.
• Curl al cavo basso 4×10 @25 Kg.
• Curl con manubri 4×10 @14 Kg.

allenamento, Circuiti