WOD del 21/05/12

(W) A.M.R.A.P. 15 MIN:

• 5 THRUSTER #40KG/20KG
• 7 H.P.C. #40KG/20KG
• 9 S.D.L.H.P. #40KG/20KG

ALLENAMENTO DELLA FORZA:

• B.SQUAT 3 X 3
• GHD SIT UPS  3 X MAX

Robi: 9R + 1
Enzo: 6R + 17
Erika: 8R
Paolo: #30Kg 7R + 5
Max: #35Kg 6R + 12
Fabriz: #35Kg 6R + 12
Tere: #12Kg 8R + 10
Buga: #35Kg 6R + 12
Mery: 7R + 18
Ubix: 6R
Vegeta: 7R
Paja: 7R + 5
Stallion: 8R
Laura:#15Kg 3R
Miki: #30Kg 7R
La Vale: 8R +15
Janis: #30Kg 6R +5
Simo: 11R +4
Jonny: #30Kg 7R 
Vale: 8R +13
Tazio: 5R +12
Bibo: 4R +4
Diego: 9R +5
Cris: #35Kg 5R+7
Azzu: 10R 
Luca: 8R
M.Lina: 6R+12
Miss Bomby Midena: 7R +12
Squitto: 9R+8
Maela: 10R+5
Bianco: 7R+14
Primo: 7R+2
Denti: #30Kg 6r +19
Bea: 8R + 1
Saio: #30Kg 9R
Amo: 9R + 11
Nessun: 7R
Pelo: 8R + 1


(M) RUN FOR TIME:

Katia: 7Km 50 Min
CFNa: 5Km 26'07''
Steve: 6Km 35'10''


FORZA RKC (1):

• PISTOLS 5 X 2
• PULL UPS 3 X 3
• BENCH PRESS 2 X 5

Ald1, CFNa, Diego, M1.

(W) 5 ROUND FOR TIME:

• 10 POWER CLEAN #60KG
• 15 WALL BALL #9KG

Ald1: 7'17''