WOD del 06/06/12

(W/G/M) 7 ROUND FOR TIME:

• 20 STEP UPS OH PLATE #10KG/5KG
• 15 T2B / OSCILLAZIONI
• 200 MT RUN

ALLENAMENTO DELLA FORZA:

• D.L. 2 X 5
• GHD SIT UPS 3 X MAX

Max: 30'29''
Tere: 32'01''
Freeze: 29'46''
Ubix: 27'34'' (5R)
Bena: 26'17''
War: 37'15''
Paja: 28'45''
Saio: 35'43''
CFNa: 24'30''
Stallion: 33'02''
Riki: 33'25''
Simo: 24'46''
Janis: 32'57''
Fabriz: 33'03''
Denti: 35'27''
Bibo: 37'45''
Maela: 25'10''
Ely: 31'40''
White: 34'24''
Zano: 38'24''
Lorenz: 41'15''
Steve: 36'40''
Luca: 36'26''
Pelo: 22'46''
Mery: 27'47''

ALLENAMENTO DELLA FORZA RKC (3):

• S.PRESS 5 X 2
• B.PRESS 3 X 3
• PISTOLS 2 X 5

CFNa.

(W/M/G) "LUMBERJACK 20" FOR TIME:

• 20 D.L. #120KG
• 400 MT RUN
• 20 A.SWING #32
• 400 MT RUN
• 20 O.H.S. #50KG
• 400 MT RUN
• 20 BURPEES
• 400 MT RUN
• 20 C2B PULL UPS
• 400 MT RUN
• 20 JUMP BOX
• 400 MT RUN
• 20 DB SQUAT CLEAN #20KG
• 400 MT RUN

Ald1: 27'05''
M1: 36'14''