WOD del 02/01/2012

5 ROUND FOR TIME:

• 500 / 400 MT ROW
• 10 SMASH BALL #13,5KG

ALLENAMENTO DELLA FORZA:
B. SQUAT 2X5

Tazio: 15'21''
CFNazi B.B.: 13'17''
Vegeta: 13'05'', #8kg
Bena: 14'06''
Paja: 14'21'', #8kg
Paolone: 15'41'', #8kg
Fabriz: 15'00''
Vale: 14'06''
La Vale: 13'16'', #4kg
Ely: 13'42'', #6kg
Dani: 12'21'', #4kg
Nessun: 13'17''
Fabio: 14'47'', #4kg
Mariolina: 14'44'', #4kg
Maela: 13'22'', #6kg
Steve: 14'16''
Pelo: 15'02'', #8kg
Lorenz: 16'05'', #10kg
Ciliegina: 13'04'', #6kg
Bianco: 14'47''
Maio: #10kg, 14'54''
Simo War: 14'51'', #8kg
Erika: 13'42'', #6kg
RR: 14'27''
Bea: 12'38'', #4kg

 

FOR TIME:

• 5000 MT ROW

Roberta: 23'40''

CFG WORK
4X15'' SKIN THE CAT
5X5 RING ROW CON VEST
2X1 STRICT MUSCLE UPS
5X5 RING DIP TURN OUT

METCOM
21-15-9

• BURPEES
• PULL UPS
• GRASSHOPPER

Ald1: 5'00''
M1: 8'18''