WOD del 26/06/12

(W/M) 5 ROUND FOR TIME:

• 10 GROUND TO OVERHEAD #40KG/20KG
• 20 A.SWING #24KG/12KG
• 200 MT RUN

ALLENAMENTO DELLA FORZA:

• B.PRESS 5 X 1
• HIP EXT 3 X MAX

Erika: 16'56''
Tere: #12Kg/12Kg 19'58''
Max: 22'27''
Freeze: 22'43''
Fabriz: 22'56''
Ubix: 21'27''
CFNa: 17'33''
Vale: 19'01''
Jonny: #40Kg/16Kg 19'31''
Niki: #40Kg/16Kg 20'01''
Tazio: 28'45''
Cris: #40Kg/16Kg 26'03''
Riki: 26'25''
Simo: 15'57''
Maela: 15'19''
Robi: 15'37''
Ely: 17'23''
LaMichi: 18'24''
Luca: 20'21''
M.Lina: 21'26''
White: 22'06''
Lorenz: 24'29''
Nessun: 24'48''
Diego: 18'55'' (250mt Row)
Amo: 17'47''

ALLENAMENTO DELLA FORZA RKC (2):

• PULL UPS 5 X 2
• LEG RAISE 3 X 3
• D.L. 2 X 5

Ald1,Nessun.

COMPLEX RKC 3 ROUND (4 MIN REST TRA OGNI ROUND):

• 5 SNATCH #20KG SX
• 5 SQUAT #20KG SX
• 5 CLEAN&PRESS #20KG SX
• 5 ROW #20KG SX
• 5 SNATCH #20KG DX
• 5 SQUAT #20KG DX
• 5 CLEAN&PRESS #20KG DX
• 5 ROW #20KG DX

Ald1.