WOD del 02/05/12

3 ROUND FOR TIME:

• 400 MT RUN/(500 MT ROW)
• 20 K.B. SWING SQUAT #24KG/12KG
• 15 PULL UPS/(BURPEES)
• 15 AIR SQUAT

ALLENAMENTO DELLA FORZA:

• D.L. 5 X 1
• GHD SIT UPS 3 X MAX

Ald1: 16'05'' (Burpees)
M1: 14'27''
Enzo: #16kg, 18'54'' P.B.
Paja: #16Kg 12'53''
Vegeta: #16Kg 15'01''
Tere: #8/B.B./Row 21'31''
Katia: Bl.B. 16'38''
Erika: G.B./Row 19'31''
LaVale: Bl.B. 19'39''
Max: #16Kg/G.B. 21'03''
CFNa: 14'08''
Vale: 13'53''
Bibo: #12Kg/G.B.
Laura: #8Kg/G.B. 20'11''
Simo: #8Kg/G.B. 17'01''
Niki: #12Kg/Bl.B. 18'00''
Mery: G.B. 21'16''
Riki: #16Kg/Bl.B. 17'17''
Tazio: #16Kg R.B. 19'37''
Janes: #16Kg/P.B. 18'23''
Fabriz: #16Kg/P.B.18'33''
Luca: Burpees/Row 21'36''
M.Lina: #8Kg/Burpees 20'14''
MissMidena: #8Kg/P.B. 16'11''
Azzu: #12Kg/Bl.B. 14'41''
Dani: Burpees M.I.A.
Ely: 20'36''
Denti: #16Kg /Bl.B. 20'35''
Zano: #16Kg/Burpees 14'43''
Optimus Prime: 18'18''
Teo: #16Kg/Burpees 15'18''
War: #16Kg 16'07''
Maela: 17'03''
Bea: Bl.B. 20'09''
Amo: 13'41''
Steve: #16, 17'43''
White: #16Kg/R.B. 17'41''
Lorenz: #16Kg, 19'53''
Diego: 14'13''
Nessun: 19'09''


FORZA RKC (3):

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

Ald1,CFNa,Diego.