WOD DEL 02/04/12

"PULL UPS DAY''  :

• 1 REP + 1 AL MIN OGNI MIN FOR MAX

ALLENAMENTO DELLA FORZA:

• BACK SQUAT 5 X 1
• GHD SIT UPS 3 X MAX

Enzo: G.B. 16R+10
Buga: P.B. 10R+8
Mery: G.B. 12R+12
Fabriz: P.B. 12R+8
G.Vito: 7R+7
Ubix: 13R+6
Daniele: B.B. 13R+13
LaVale: Bl.B. 11+6
Cris: P.B. 11R+10
Riki: P.B. 15R+7
Paja: 16R+13
Vale: 20R+12
Stallion: 13R+12
Nessun: 17R+11
Andrea: B.B. 12R+8
Spado: R.B. 9R+6
Eli: 8R+7
Azzu: Bl.B. 14R+7
Dani: P.B. 11R+2
Simo: G.B. 14R+7
Primo: 14R
M.Lina: P.B. 13R+6
Fra: G.B. 17R+14
Miki: P.B. 13R+12
Zano: 14R+12
Maz: P.B. 11R+7
Lorenz: 12R+10
Maela: 11R+11
Steve: 14R+10
Bea: Bl.B. 12R+8
White: R.B. 11R+4
Maglia: G.B. 13R+10
Leo: P.B. 9R+2

''HSPU DAY'':

•   1 REP + 1 AL MIN OGNI MIN FOR MAX

ALLENAMENTO PER LA FORZA:

• O.H.S. 6 X 3
• RING ROW CON VEST #10KG 6 X (6-5-5-5-5-5)
• GHD SIT UPS 3 X MAX

Ald1: 9R+7
M1: 6R+3
Diego: 3R+3
CFNa: 6 R +1