Weight & Cross Training Day 07-04-2017

venerdì 7 Aprile 2017 - Blog

WOD:

21-15-9-15-21 reps (TIME CAP 20′):

• Front Squats @50/30 Kg. (110/65 lbs.)
• Toes To Bars
• Ball Slams @15/10 Kg. (33/22 lbs.)

CASH OUT:

5 rounds of:

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

WEIGHT TRAINING:

• Lat Machine con triangolo 4×10 @60 Kg.
• Pulldown 4×12 @30 Kg.
• Vertical Traction 4×12 @60 Kg.
• Poliercolina 4×10 @30 Kg.
• Manubrio dietro nuca 4×10 @10 Kg.
• Curl con manubrio 4×10 @16 Kg.
• Curl al cavo basso 4×12 @25 Kg.

allenamento, Circuiti