Weight & Cross Training Day 24-04-2017

lunedì 24 Aprile 2017 - Blog

WOD:

20-16-12-8-4 reps (TIME CAP 30′):

• Thrusters @40/22,5 Kg. (90/50 lbs.)
• Toes To Bars
• Box Jumps @75/60 cm. (30/24 in.)
• x3 Double Unders/x9 Singles

CASH OUT:

5 rounds of:

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

WEIGHT TRAINING:

• Panca Piana 4×8 @70 Kg.
• Croci ai cavi 4×12 @30 Kg.
• Chest Incline 3×10 @50 Kg.
• Pectoral Machine 3×12 @55 Kg.
• Curl con manubri 4×10 @18 Kg.
• Curl al cavo basso 4×10 @27,5 Kg.

allenamento, Circuiti