WOD del 08/05/12

(W/G) FOR TIME:

4 ROUND

• 15 H.P.C. #60KG/30KG
• 15 BURPEES

50 PULL UPS

ALLENAMENTO DELLA FORZA:

• BENCH PRESS 5 X 1
• HIP EXT 3 X MAX

Bena: 15'51''
Ale: 15'55''
Tere: #12Kg B.B. 16'58''
G.Vito: #30Kg G.B. 23'27''
Max: #30Kg P.B. 17'02''
Paolo: #30Kg B.B. 19'42''
Freeze: #45Kg 16'35''
Paja: #45Kg 11'54''
War: #40Kg 15'15''
Simo: #25Kg P.B. 21'30''
LaVale: #25Kg Bl.B. 16'55''
Enzo: #30Kg Bl.B. 13'16''
Janis: #30Kg P.B. 17'25''
Vale: 14'21''
Stallion: 21'07''
Bibo: #30Kg G.B.
Riki: #40KG R.B. 16'52''
Massi.R.: #20Kg G.B. 19'42''
Robi: #25Kg 15'10''
Ely: #25Kg 15'09''
M.Lina: #20Kg P.B. 17'28''
Miss: #20Kg P.B. 13'50''
Lorenz: #50Kg 17'55''
Zano: #40Kg 14'42''
Bea: #25Kg Bl.B. 15'01''
Amo: 13'57''
Diego: 14'08''
Mery: #25Kg G.B. 16'27''
Ele: #20Kg G.B. 16'43''
Maela: #25Kg 12'43''


(W/G) FOR TIME:

4 ROUND

• 15 D.L. #70 KG
• 15 BURPEES

50 RENEGADE ROW #16 KG
Steve: 15'58''

ALLENAMENTO DELLA FORZA RKC (2)

• D.L. 5 X 2
• PRESS 3 X 3
• LEG RAISE 2 X 5

Ald1, CFNa, Diego.

(M/G)5 ROUND FOR TIME:

• 400 MT RUN
• 10 H.S.P.U.

CFNa: 17'29''

10 MIN WORK (200 REP):

• 15'' R.SWING #24KG
• 15'' REST

Ald1, M1.