WOD del 03/05/2013

SF WORK
LE PULL UPS / P. ROW
5 X 2 (95% 1RM X 0.95)
5'-10' REST
CFIT WOD S.EFF. (W)
FOR TIME:

• 10 S.PRESS #50/30KG
• 15 OHS #50/30KG
• 20 P.PRESS #50/30KG
• 25 F.SQUAT #50/30KG
• 30 PUSH JERK #50/30KG
• 35 B.SQUAT #50/30KG

Sara: 13'57'' #20kg
Lory: 11'35'' #20kg
Ale: 12'18''
Max: 13'20'' #40kg
G.Vito: 15'20'' #30kg
Fik: 13'09'' #30kg
Ebo: 8'53'' #40kg
Mengo: 10'41'' #40kg
Alexander: 11'39'' #30kg
Gino: 12'33'' #30kg
Maela: 8'16'' #20kg
Simo: 11'25'' #25kg
Dani: 9'13''
Fabio DJ: 15'11'' #30kg
Billy: 12'00'' #30kg
Ely: 11'00'' #20kg
Mari: 13'16'' #20kg
Trufi: 12'36'' #20kg
Amo: 13'12''
Livio: 11'18'' #35kg
Bebo: 9'56'' #33kg
Massimo: 14'55'' #30kg
Bibo: 12'58'' #35kg
Manu: 12'10'' #30kg
Benedetta: 12'23'' #12kg
Cristiano: 15'06'' #30kg
Miky: 14'18'' #18kg
Otto: 13'20'' #30kg
Kate: 11'36'' #25kg
Alda: 5'58''
Elisa: 10'14'' #16kg
Catia: 13'15'' #12kg
Luca: 8'42'' #40kg
Paolone: 14'42'' #30kg
Petro: 12'59'' #33kg
Bianco: 10'16'' #40kg


ALLENAMENTO DELLA FOZA SFG:
Ald1
Pol
Roby


CFIT WOD D.EFF (GW)
5 ROUND FOR TIME:

• 20 JUMP BOX
• 15 PULL UPS
• 10 F.SQUAT #60KG
• 5 P.PRESS #60KG

CFNa: 24'28''