WOD del 29/05/12

(GW) FOR TIME:

• 50 FRONT SQUAT #60KG/25KG

          +

• 1-10 JERK #60KG/25KG
• 10-1 C2B PULL UPS

ALLENAMENTO DELLA FORZA:

• BENCH PRESS 5 X 1
• HIP EXT 3 X MAX

Vegeta: 29'00
Erika: G.B. 14'28''
Paja: #40Kg 20'31''
War: #40Kg 21'09''
Max: R.B. #40Kg 25'02''
Bena: 19'25''
Paolo: #35Kg B.B. 22'59''
Freeze: #40Kg 19'39''
Ale: 19'49''
Ubix. #45Kg STOP 25'
Maela: 14'25''
Squitto: 17'11''
M.Lina. #20Kg Bl.B. 16'18''
Robi: 15'50''
Miss: #20Kg Bl.B. 15'10''
Lorenz: #50Kg 24'41''
Primo: #40Kg 19'20''
Luca: #50Kg 26'56''
Dani: P.B. 23'45''
Mery: P.B. 16'39''
White: #50Kg 21'29''
Steve: #40Kg ( A.SWING #24Kg / RENEGADE ROW) 16'30''
Nico: #30Kg 20'30''
Jonny: #30Kg 22'05''
LaVale: Bl.B. 17'42''
Cris: #30Kg P.B. 18'39''
Bibo: #40Kg P.B. 27'29''
Riki: #40Kg 22'48''
Tazio: #40Kg 21'28''
Azzu: #20Kg R.B. 13'55''
Enzo: #35 R.B. 19'52''
Simo: #20Kg Bl.B. 14'17''
Amo: 18'17''

(M) RUN FOR TIME:

Katia: 8Km - 55 Min

(WM) FOR TIME:
- 30 S.D.L.H.P. #50KG
+
-4 ROUND OF:

• 400 MT RUN
• 20 A.SWING #32KG

CFNa: 19'17''

ALLENAMENTO DELLA FORZA RKC (2):

• D.L. 5 X 2
• PULL UPS 3 X 3
• LEG RAISE 2 X 5

Ald1, M1, CFNa, Nessun.

RKC WORK (1):

- 650 SWING #24 KG ( 10 Set da 60Rep + 1 Set da 50Rep):

• 60 SWING
• 90'' REST

Ald1, M1.