WOD DEL 30/03/12

FOR TIME 21-15-9 OF:

• POWER CLEAN #80 KG / 30 KG
• A. SWING #32 KG / 16 KG

ALLENAMENTO PER LA FORZA:

• D.L. 3 X 3
• GHD SIT UPS 3 X MAX

Katia: #30Kg/12Kg 8'06''
Mery: 8'12''
Robi: #30Kg/12Kg  7'37''
Leo: #30Kg/16Kg 7'57''
Fabriz: #50Kg/24Kg 11'56''
Stallion: #70K/24Kg 15'12''
Paja: #50Kg/24Kg 11'05''
Paolo: #50Kg/24Kg 12'53''
Enzo: #40kg/16Kg 12'06''
LaVale: 9'23''
Dani: 6'25''
Azzu: 7'01''
M.Lina: #25Kg/12Kg 8'35''
Ely: 7'16''
Denti: #40Kg/24Kg 7'50''
Simo: #20Kg/12Kg 7'15''
Luca: #60Kg/32Kg 8'20''
Maela: 5'35''
Bea: 9'51''
Erika: 6'04''
Lorenz: #80Kg/24Kg 25'02''
Steve: #60Kg/24Kg 10'08''
RR: #80Kg/24Kg 10'42''
White: #70Kg/24Kg 11'05''

ALLENAMENTO DELLA FORZA:

• CLEAN&JERK  10 MIN: 1 REP/MIN
• M.U. CON VEST #10KG 6 X 3
• HIP EXT 3 X MAX

8 ROUND OF:

• 400 MT RUN
• 3' REST

Ald1: #80 KG
M1: #80 KG
Diego: #60KG