Circuit Training 13.12.2021

lunedì 13 Dicembre 2021 - Blog

WARM UP

3 giri di:

• 5 Sprawls
• 15 Hollow Kicks
• 25 Lateral Hops

METCON
TEAM WOD (team da 2, gli atleti si alternano gli esercizi se non in synchro)
TIME CAP 20′ :

• 100 Synchro Sit-Ups
• 50 Front Squats
• 30 Synchro Jumping Lunges (Dx+Sx=1)
• 10 Wall Climbs
• 30 Synchro Ball Slams @15/10 Kg. (33/22 lbs.)
• 50 Toes To Bars
• 100 Synchro Jumping Jacks

RX’D = 50/30 Kg. (110/65 lbs.)
SCALED = 45/27,5 Kg. (100/60lbs.)
BEGINNER = 40/25Kg. (90/55 lbs.)

CORE WORK

4 giri (45″ ON – 15″ OFF) di:

• Crunches
• Reverse Crunches

 

CHIPPER WOD, RFT, TEAM Wod