Weight & Cross Training Day 23-05-2017

martedì 23 Maggio 2017 - Blog

WOD (TIME CAP 25′):

4 rounds of:

• 20 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• 15 Toes To Bars
• 10 Front Squats @50/30 Kg. (110/65 lbs.)
• 15 KB Sumo Deadlift High Pulls @32/24 Kg. (2/1.5 pood)
• 20 Push-Ups

WEIGHT TRAINING:

• Strict Pull-Ups 5×10
• Lat machine triangolo 4×10 @60 Kg.
• Low Row 4×10 @60 Kg.
• Pulldown ai cavi 4×15 @27,5 Kg.
• Aperture laterali 4×12 @10 Kg.
• Shoulder Press 4×10 @50 Kg.
• Upper Back 4×12 @50 Kg.
• Poliercolina 4×10 @30 Kg.
• Manubrio dietro nuca 4×10 @10 Kg.

allenamento, Circuiti