WOD del 05/06/12

(M/W) FOR TIME:

• 800 MT RUN
• 50 A.SWING #24KG/16KG
• 2 THRUSTER #50KG/25KG
• 30 D.U. / 90 S.U.
• 4 THRUSTER #50KG/25KG
• 30  D.U. / 90 S.U.
• 6 THRUSTER #50KG/25KG
• 30  D.U. / 90 S.U.
• 8 THRUSTER #50KG/25KG
• 30  D.U. / 90 S.U.
• 10 THRUSTER #50KG/25KG
• 30  D.U. / 90 S.U.

ALLENAMENTO PER LA FORZA:

• BENCH PRESS 3 X 3
• HIP EXT 3 X MAX

Erika: 19'42''
Miss: #18Kg/12Kg 18'10''
Tere: #12Kg/8Kg R.SWING/S.U. 20'19''
Max: #40Kg S.U. 19'30''
Freeze: #40Kg/20Kg 17'19''
Saio: #35Kg/16Kg 22'20''
Ubix: #48Kg 17'03''
War: #40Kg 18'26''
Riki: #45Kg 19'24''
Paja: #40Kg 16'16''
Vegeta: 18'35''
Ale: 17'05''
Bena: 16'22'
Simo: #12Kg 17'54''
LaVale: #20Kg/12Kg 17'46''
Robi: S.U. 16'29''
Niki: #35Kg/S.U. 22'34''
Jonny: #40Kg/20Kg/S.U. 24'33''
SuperStallion: 14'50''
Ely: 19'43''
White: 23'06''
Lorenz: 18'22''
Primo: #40Kg 19'05''

(W/G) ''ELIZABETH'' FOR TIME 21-15-9 OF:

• SQUAT CLEAN #60KG
• RING DIP

CFNa: 10'23''

ALLENAMENTO DELLA FORZA RKC (2):

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

Ald1,CFNa,Nessun.

RKC WORK (1):

- 650 SWING #24 KG ( 32 Set da 20Rep + 1 Set da 10Rep):

• 20 SWING
• 30'' REST

M1.