WOD del 03/01/2012

A.M.R.A.P. 12 MIN:

• 10/10 SINGLE ARM SWING DX/SX #24/12KG
• 10 BURPEES
• 10 JUMP BOX 60/40 CM
• 5 HPC #60/30KG

ALLENAMENTO DELLA FORZA:
SHOULDER PRESS 5X1

CFNzai B.B.:  5R +8 B
Bena: 4R + 9 B
Ale: 4 R + 4 B
Lele: 5 R + 1 B, #45/16kg
Vegeta: 5R + 4 HPC, #45/16kg
Paja: 5R + 10 S, #40/16kg
Simo War: 4R + 1 B, #40/16kg
Nessun: 5 R, #50/24kg
Azzu: 4 R + 3 B, #20/12kg
Dani: 4 R + 5 J, #25/12kg
Mariolina: 4 R + 16 S, #20/8kg
Francesca: 3 R + 10 J, #20/8kg
Marco: 3 R + 9 J, #40/16kg
Denti: 4 R + 10 S, #30/16kg
Tazio: 4 R + 14 S, #40/16kg
La Vale: 4 R + 8 J, #20/12kg
Maela: 5 R + 4 B, #25/12kg
Steve: 4 R + 10 J, #40/16kg
Lorenz: 4 R, #50/24kg
Bianco: 4 R + 8 B, #40/24kg
Ciliegina: 3 R + 4 B, #20/12kg
Maio: 3 R + 3 HPC, #40/24kg
Bea: 4 R + 2 HPC, #20/12kg
Pelo: 4 R + 9 B, #30/16kg
RR: 4 R, #60/24kg

FOR TIME:
21-15-9

• BURPEES
• PULL UPS
• GRASSHOPPER

Roberta: 7'44''

CFG WORK
4X15'' FRONT LEVER
4X5 REVERSE PULL UPS
2X10 ATW
2/2 PISTOLS

3 ROUND FOR TIME:

• 5/5 SINGLE LEG KB DL #24KG
• 10 RING DIPS
• 1 FOR 2 KB P.PRESS LOUNGE #24KG, (10 LOUNGE TOT, 5 P.PRESS TOT)
• 5 JUMP BOX 100CM!!!

Ald1: 7'41''
M1: 7'05'' (#16kg nei Press & Lounge)