WOD del 30/04/12

TEAM WOD
LADDER WEIGHT SWING 4 ROUND:

• 10 A.SWING #16KG/8KG
• 10 A.SWING #24KG/12KG
• 10 A.SWING #32KG/16KG

60 TOT THRUSTER #40KG/25KG
FOR TIME.

ALLENAMENTO DELLA FORZA:

• BACK SQUAT 3 X 3
• GHD SIT UPS 3 X MAX

Max/Ely/Azzurra: 15'05''
Mery/Simo: 14'20''
Buga/Paja: #16Kg/24Kg/24Kg 17'30''
Lorenz/Paolo: #12Kg/16Kg/24Kg 18'23''
Cris/Riki: #12Kg/16Kg/24Kg 18'19''
Dani/M.Lina/MissMidena: 17'29''
Luca/White/Zano: #12Kg/16Kg/24Kg 15'26''
Robi/Maela/Laura: 17'42''
Massimo/MassimoRobi: #20Kg-#8Kg/12Kg/16Kg 18'36''
Bibo/Fabio: #20Kg-#8Kg/12Kg/16Kg 16'27''
Steve/Vale: 16'38''
Tazio/War: #12Kg/16Kg/24Kg 17'42''
Bea/Cenni: 12'56''
Nessun/Amo: 12'56''


FORZA RKC (1):

• PISTOLS 5 X 2
• PULL UPS 3 X 3
• BENCH PRESS 2 X 5

Ald1,CFNa.

3 ROUND FOR TIME:

• 10 S.SWING SX #16KG
• 10 S.SWING DX #24KG
• 10 S.SWING SX #32KG
• 10 S.SWING DX #16KG
• 10 S.SWING SX #24KG
• 10 S.SWING DX #32KG
• 50 D.U.

Ald1: 10'32''
M1: 9'54''
CFNa:11'58''