WOD del 17/07/12

(W/M) 5 ROUND FOR TIME:

• 8 FRONT SQUAT #60KG / 30KG
• 100 MT RUN 2 PLATE #10KG / 5KG
• 24 D.U. / 72 S.U.

ALLENAMENTO DELLA FORZA:

• BENCH PRESS 5 X 1
• HIP EXT 3 X MAX

Bena: 10'34''
Paya: #50Kg 11'35''
Freeze: #40Kg 11'46''
Ale: 11'51''
Ubix: 15'32''
Max: 15'50''
Vale: 11'00''
Azzu: 12'17'' S.U.
LaMichi: 12'34''
Tazio: #40Kg 13'38''
Cris: #40Kg 14'00''
LaVale: 15'31''
Robi: 16'06''
Simo: 16'14''
Nico: #40Kg 16'30''
Jonny: #50Kg 16'38''
Fabio: #20Kg S.U. 21'29''
Bibo: STOP 25 MIN
Fuso: #30Kg 17'54''
Ely: 10'33''
Lorenz: 12'02''
M.Lina: #25Kg 11'33''
Pix: #30Kg 15'02''
Primo: #50Kg 11'01''
Luca: 13'53''
CFNa: 10'00''
Paolo: #40Kg 12'38''

(M/W/G) 4 ROUND FOR TIME:

• 200 MT ROW
• 10 THRUSTER #30KG
• 15 R.SWING #24KG
• 20 BURPEES
• 25 S.U.

Antonio: 17'36''

(M/G) 4 ROUND FOR TIME:

• 400 MT RUN
• 40 LOUNGE
• 30 ABMAT SIT UPS
• 20 PUSH UPS
• 10 BURPEES

Fabriz: 32'46''

TEST MASSIMALI:

• D. K.BELL SQUAT
• S.PRESS
• B.PRESS

Ald1, M1