WOD del 17/05/12

(WG) "THE CHIEF"

5 ROUND FOR REP:

-A.M.R.A.P. 3 MIN:

• 3 POWER CLEAN #60KG/40KG
• 6 PUSH UPS
• 9 AIR SQUAT

- 1 MIN REST

ALLENAMENTO DELLA FORZA:

• S.PRESS 5 X 1
• HIP EXT 3 X MAX

Erika: 4R/4R/4R/3R+11/3R+9
Katia: #30Kg 4R+3/4R+9/4R/4R+2/4R+2
Mery: 3R/3R/3R+3/2R+12/2R
G.Vito: #30Kg 3R+9/3R+3/3R+3/2R+15/3R
Max: #40Kg 4R+9/3R/3R+3/3R+3/3R+3
Paja: #50Kg 4R+1/4R+3/4R+3/4R+5/4R+9
Leo: #33Kg 3R+5/3R+4/3R+9/3R+7/3R+9
Vegeta: 4R+2/4R+3/3R+1/3R+2/3R
Ale: 4R+2/4R+9/3R+11/3R+11/4R
Paolo: #40Kg 4R+3/4R+1/3R+9/3R+6/3R+10
Laura: #20Kg 3R+3/3R+9/2R+9/2R+11/2R+7
Simo: #30Kg 4R+9/4R+16/5R/4R+16/4R+11
Azzu: #30Kg 4R+9/4R+13/4R+9/4R+3/4R+8
Robi: #30Kg 4R+8/4R+14/4R+17/4R+9/4R+9
Fabio: #25Kg 2R+2/2R+6/2R+6/2R+3/2R+1
Bibo: #50Kg 3R/2R+9/2R+9/2R/2R+2
War: #45Kg 5R+13/4R/3R+9/3R+1/3R+3
Tazio: #50Kg 4R+3/3R+15/3R+3/3R+1/3R+3
Cris: #40Kg 4R/3R+3/3R+1/3R+1/3R+3
StarTak: #40Kg 4R+2/4R+16/4R+9/4R/4R
Miss: #25Kg 4R/4R/4R+1/4R+1/4R+2
Ely: #30Kg 4R+15/4R+8/4R+10/4R+11/4R+9
Zano: #50Kg 4R+2/4R/4R/3R+9/3R+14
White: 5R/4R+3/3R+15/3R+15/3R+17
Luca: 5R/4R+9/3R+15/3R+3/3R+3
Optimus: #55Kg 5R+8/4R+5/4R+6/3R+9/3R+9
Lorenz: 5R/4R+5/4R+1/3R+14/3R+5
Amo: 5R+9/5R+2/4R+14/4R+1/4R+1
Stallion: 6R/5R/4R+8/4R/4R+2 
Cenni: 4R+3/3R+7/3R/3R/3R+3

ALLENAMENTO DELLA FORZA RKC (4):

• PRESS 5 X 2
• LEG RAISE 3 X 3
• D.L. 2 X 5

Ald1, CFNa.

RKC WORK:

• K.B.SNATCH 9/9
• SWING 400 REP (10-20-30-40) Lavoro Recupero 1/1

Ald1, M1.