WOD del 27/12/2011

5 ROUND FOR TIME:

• 9 DL #60/40KG
• 6 HPS #60/40KG
• 3 OHS #60/40KG

Dani:#17kg, 5'24''
Azzu: #12kg, 4'24''
Ely: #17kg, 6'59''
Lele: #30kg, 6'06''
Freeze: #30kg, 6'24''
Ubi: #30kg, 7'05''
Buga: #30kg, 8'12''
CFNazi B.B.: #60kg, 15'03''
Ale: #60kg, 11'59''
Paja: #30kg, 8'49''
Simo War: #30kg, 6'47''
Maio: #30kg, 5'33''
Fabio: #12kg, 10'48''
Giò: #20kg, 8'39''
Mariolina: #17kg, 6'56''
Francesca: #12kg, 7'06''
Cristian: #20kg, 7'17''
Marco: #20kg, 6'51''
Denti: #27kg, 7'07''
Vale: #45kg, 8'13''
La Vale: #15kg, 4'15''
Cristiano: #30kg, 10'43''
Maela: #20kg, 5'01''
Bianco: #30kg, 5'41''
Lorenz: #30kg, 6'48''
Ciliegina: #12kg, 5'55''
Pelo: #30kg, 7'30''
RR: #40kg, 4'25''
Steve: #40kg, 8'33''
Bea: #20kg, 6'22''
Fik: #20kg, 5'26''
Paolone: #20kg, 4'31''
ALLENAMENTO DELLA FORZA:
SQUAT 3X3

4 ROUND FOR TIME:

• 20 PUSH UPS
• 30 AIR SQUAT
• 40 ABMAT SIT UPS

Roberta: 13'33''

5 ROUND FOR TIME:

• 500MT ROW
• 5 DL #30KG DAI BLOCCHI ALTI
• 10 BURPEES

Alessandro Z.: 22'29''

CFG WORK
4X15'' SKIN THE CAT
3X10 DRAGON FLY
METCOM 3 ROUND FOR TIME:

• 15 DB SQUAT SNATCH #16KG DX
• 15 GHD SIT UPS
• 15 DB SQUAT SNATCH #16KG SX
• 15 T2B

Ald1: 11'05''
M1: 11'01''