Weight & Cross Training Day 31-03-2017

venerdì 31 Marzo 2017 - Blog

WOD:

6 rounds of (TIME CAP 20′):

• LADDER 6-1 Deadlifts @110/77,5 Kg. (245/170 lbs.)
• LADDER 12-2 Burpees
• LADDER 18-3 Toes To Bars
• LADDER 24-4 Push-Ups
• LADDER 30-5 Double Unders (SUB Tuck Jumps)

CASH OUT:

5 rounds of:

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

WEIGHT TRAINING:

• Lat Machine 4×10 @60 Kg.
• Row PURE 4×10 @90 Kg.
• Pulldown 4×12 @30 Kg.
• Shoulder Press PURE 4×10 @60 Kg.
• Aperture laterali 4×10 @12 Kg.
• Upper Back 4×12 @50 Kg.
• Poliercolina 4×10 @30 Kg.

allenamento, Circuiti