WOD del 06/12/2011

A.M.R.A.P. 12 MINUTI:

• 250 / 200 MT ROW
• 10 HPC #60/30KG
• 10 SINGLE KB RACK SQUAT #16/12KG

CFNazi B.B.: 5 R + 138mt Row, #60/16kg
Ubix: 5 R + 81mt Row, #40/16kg
Ely: 4 R + 7 Hpc, #20/8kg
Buga: 4 R 9 Hpc, #30/12kg
Freeze: 4 R + 195mt Row, #40/16kg
Denti: 4 R + 168mt Row, #30/12kg
Cristiano: 3 R + 183mt Row, #30/12kg
Mariolina: 4 R, #20/8kg
Giò: 4 R + 200mt Row, #20/12kg
Dani: 4 R + 87mt Row, #25/12kg
Simo War: 3 R + 2 Hpc, #40/16kg
Steve: 4 R + 250mt Row, #40/16kg
Maela: 4 R + 1 Hpc, #25/12kg
Bea: 4 R + 10 Hpc, #25/12kg
Zano: 4 R + 158mt Row, #35/16kg
Maio: 4 R + 28mt Row, #40/16kg
Fik: 4 R, #30/12kg
G.Vito: 3 R + 7 Squat, #30/12kg

A.M.R.A.P. 12 MINUTI:

• 250 / 200 MT ROW
• 10 HPC #60/30KG
• 10 SINGLE KB OH SQUAT #16/12KG

Fabriz: 4 R + 7 Hpc, #35/12kg
Bena: 5 R + 32mt Row, #50/16kg
Paja: 4 R + 60mt Row, #30/16kg
Roberta: 4 R + 6 Hpc, #20/8kg
La Vale: 4 R + 94mt Row, #20/8kg
Bianco: 4 R + 54mt Row, #40/12kg
Lorenz: 3 R + 7 Hpc, #40/12kg
Erika: 4 R + 70mt Row, #25/8kg
RR: 4 R + 4 Hpc, #50/16kg
Spado: 3 R + 2 Hpc, #40/12kg
CFG WOD
2X18 RING DIPS
2X5 SKIN THE CAT

METCOM 5 ROUND FOR TIME:

• 8 SDLHP #50KG
• 5 DOUBLE KB PUSH PRESS

Ald1: #24kg, 3'55''
M1: #16kg, 5'16''