Weight & Cross Training Day 23-03-2017

giovedì 23 Marzo 2017 - Blog

WOD:

AMRAP 18′ of:

• 5 Front Squats @60/35 Kg. (135/80 lbs.)
• 10 Pull-Ups
• 15 Box Jumps @75/60 cm. (30/24 in.)
• 20 Toes To Bars

CASH OUT:

3 rounds of:

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

WEIGHT TRAINING:

• Aperture laterali 4×10 @12 Kg.
• Arnold Press 4×10 @18 Kg.
• Upper Back 4×12 @655 Kg,
• Curl al cavo basso 4×10 @25 Kg.
• Curl con manubri 4×10 @16 Kg.
• Poliercolina 4×10 @30 Kg.
• Manubrio dietro nuca 4×10 @10 Kg.
• Panca Piana 4×8@60 Kg.
• Croci ai cavi 4×12 @25 Kg.
• Inclined Chest Press PURE 3×10 @50 Kg.
• Pectoral machine 3×12 @50 Kg.

allenamento, Circuiti