WOD del 30/08/2012

HERO WOD "JACK"

 

DOPPIA (W/G)

 

A.M.R.A.P. 20 MIN:

• 10 PUSH #50/25KG
• 10 A.SWING #24/16KG
• 10 JUMP BOX

ALLENAMENTO DELLA FORZA:

S.PRESS 3 X MAX

HIP EXTENCION 3 X MAX

 

Max: #12kg K.Bell Push Press, 8R+20

Bena: 8R+2

Kate: #12kg, 9R+8

Katia: #20/12kg, 9R+13

Azzu: 8R+10, Step Ups

Ale: 8R+17

Bibo: #40kg, 6R+18

Fabio DJ: #30/16kg, 8R+13

Lorenz: 6R+8

Amo: #20kg, 8+2

Diego: 10R

Simo: #12kg, 9+5

Roby: 9R

Primo: #40kg, 9R

Nico: #40/20kg, 7R+10

Jonny: #40/16kg, 7R+10

Vale: #45kg, 8R+3

Luca: #40kg, 8R+9

Ubix: #40kg, 7R+22

Miss: #20/12kg, 8R+12

Elias: #20/12kg, 10R+4

Maela: 9R+4

Paolone: #30/16kg, 8R+20

Bianco: #45kg, 7R+10

Fik: #30/16kg, 7R+23

 

 

ALLENAMENTO TOTALE DELLA FORZA:

Ald1, M1