Weight & Cross Training Day 16-05-2017

martedì 16 Maggio 2017 - Blog

WOD:

21-18-15-12-9-6-3 reps (TIME CAP 12′):

• KB American Swings @24/16 Kg. (1.5/1 pood)
• Toes To Bars

CASH OUT:

“ANNIE” (TIME CAP 10′)

50-40-30-20-10 reps of:

• Double Unders (x2 Singles)
• Sit-Ups

5 rounds of:

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

WEIGHT TRAINING:

• Strict Pull-Ups 4×8
• Lat machine presa inversa 4×10 @65 Kg.
• Low Row 4×10 @60 Kg.
• Pulldown ai cavi 4×15 @27,5 Kg.
• Aperture laterali 4×12 @10 Kg.
• Shoulder Press PURE 4×10 @50 Kg.
• Upper Back 4×12 @50 Kg.

ROW 2K

allenamento, Circuiti