Weight & Cross Training Day 10-07-2017

lunedì 10 Luglio 2017 - Blog

WOD:

EMOM 10′ of:

  • 1 Deadlift @50/35 Kg. (110/75 lbs.)
  • 1 Hang Power Clean @50/35 Kg. (110/75 lbs.)
  • 1 Push Press @50/35 Kg. (110/75 lbs.)

aggiungere una ripetizione per esercizio ad ogni giro

3′ REST THEN


AMRAP 10′ of:

  • 7 Box Jumps @60/50 cm. (24/20 in.)
  • 14 Double Unders (42 Singles)

CASH OUT:

5 rounds of:

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


WEIGHT TRAINING:

  • Chest Press PURE 4×10 @80 Kg.
  • Croci ai cavi 4×10 @30 Kg.
  • Pullover con manubrio 4×15 @24 Kg.
  • Curl al cavo basso SUPERSET Poliercolina 4×10 @27,5/32,5 Kg.

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1 Commento

  1. RX'D
    Coach 8 rounds – 14 rounds + 7 BJ
    Vincenzo 7 rounds – 14 rounds
    Raffa 7 rounds – 13 rounds + 7 DU
    Andrea 6 rounds – 12 rounds + 7 DU

    SCALED
    Moris @40 Kg. 8 rounds – 13 rounds + 7 DU
    Marco @40 Kg. 7 rounds – 14 rounds + 7 BJ
    Max @40 Kg. 5 rounds – 11 rounds
    Micky @35 Kg, 7 rounds – 10 rounds
    Frank @30 Kg. 7 rounds – 9 rounds
    Bea @20 Kg. 6 rounds – 9 rounds

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