WOD del 01/06/12

(W) TIME WORK 10' LADDER + 1:

• 1 THRUSTER #40KG/20KG
• 1 A.SWING #32KG/12KG

ALLENAMENTO DELLA FORZA:

• PULL UPS 5 X 1
• GHD SIT UPS 3 X MAX

Paja: #24Kg 8R + 3
Freeze: #24Kg 8R
Bena: 9R + 6
Ale: 9R + 10
Vegeta: #24Kg 9R 
Max: #24Kg 8R + 6
Riki: #24Kg 7R
Robi: 10R + 9
Erika: 11R + 6
CFNa: 9R + 14
Lorenz: #24Kg 9R
Simo: 11R + 12
Maela: 12R + 7
Vale: #24Kg 9R + 11
Miki: #35Kg/20Kg 7R + 4
Fabio: #20Kg/12Kg 6R + 8
Enzo: #16Kg 7R + 6
Mery: 10R
Ubix: #24Kg 8R + 5
Squitto: 10R + 4
Luca: #28kg 8R + 6
Miss: 9R + 3
Nessun: 9R + 6
Amo: #28kg 9 R + 10

ALLENAMENTO PER LA FORZA RKC (5):

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

Ald1, CFNa.

(W/G) FOR TIME:

-50 FRONT SQUAT #60KG

-LADDER:

• 1-10 JERK #60KG
• 10-1 C2B PULL UPS

Ald1: 17'26''
M1: 26'11''