WOD del 29/12/2011

5 ROUND FOR TIME:

• 12 THRUSTER #45/20KG
• 50 LATERAL JUMP OVER BARBELL

ALLENAMENTO DELLA FORZA:
DL 5X1

Ely: 18'35''
Roberta: 10'03''
Ale: 13'11''
CFNazi B.B.: 10'29''
Vale: 13'22''
RR: 13'59''
Bena: 13'46''
Giò: 15'44''
Bea: 14'57''
Maela: 12'57''
Ciliegina: 15'14''
Mariolina: #17kg, 17'12''
Fabriz: #30kg, 13'53''
Denti: #30kg, 19'26''
Paja: #30kg, 9'40''
Ubix: #30kg, 10'05''
Lele: #30kg, 11'03''
Buga: #35kg, 12'36''
Cristian: #20kg, 13'50''
Fabio: #14kg, 14'48''
Tazio: #30kg, 14'21''
Fik: #30kg, 11'12''
Lorenz: #40kg, 20'44''
Bianco: #40kg, 16'56''
Simo War: #35kg, 15'53''

CFG WORK
2X5 INVERTED PULL UPS
5X10'' IRON CROSS HOLD
5X10'' INVERTED BURPEES
1/1 TURKISH GET UP

METCOM 5 ROUND FOR TIME:

• 5 SQUAT SNATCH
• 5 WALL CLIMB

Ald1: #55kg, 9'02''
M1: #45kg, 13'52''

5 ROUND FOR TIME:

• 500/350 MT ROW
• 5 DL #30/12KG
• 5 BURPEES

Martina: 19'21''
Riccardo: 19'21''