WOD del 13/10/2012

GIORNATA DEI RECUPERI:

A.M.R.A.P. 10 MIN:

• 20 PUSH ON MED BALL
• 20 JUMP OVER BOX

Azzu: 5+34
Kate: 5+31


5 ROUND FOR:

• 5 RUSSIAN SIT UPS
• 25 FLOOR PRESS
• 30 D.U.

Katia: #12kg, 17'50''
Simo: #30kg, 19'23''


5 ROUND FOR TIME:

• 10 P. SNATCH #50/20KG
• 15 WALL BALL #9/6KG
• 20 PULL UPS
• 400MT RUN

Bena: 32'50''
Ely: 34'41''


FOR TIME:

• 2000MT ROW
• 50 SHOUTTLE SPRINT CON ELASTIC BAND

Micky: 15'27''
Dani: 16'42''
Mari: 15'37''
Miss: 15'40''
M.Lina: 16'19''


3 ROUND FOR TIME:

• 10 SQUAT CLEAN#30KG
• 15 PULL UPS
• 20 A.SWING #16KG
• 25 D.U.
• 30 BURPEES
• 400MT RUN

Luana: 33'13''
Sere: 31'05''


10' WORK 1RM SQUAT CLEAN
5' REST
FOR TIME:
21-15-9

• SQUAT CLEAN
• HSPU

Freeze: 65kg Stop 15'
Ale: 115kg, Stop 15'