WOD del 03/08/12

(SINGOLA) (W) 10 ROUND FOR TIME (TIME LIMIT 20 MIN):

• 3 POWER SNATCH #70 KG / 30 KG
• 3 SQUAT CLEAN #70 KG / 30 KG
• 3 FLOOR PRESS #70 KG / 30 KG

ALLENAMENTO DELLA FORZA:

• PULL UPS 2 X 5
• GHD SIT UPS 3 X MAX

Azzu: #23Kg 9'33''
Katia: #20Kg 10'24''
Robi: #25Kg 10'57''
LaMichi: #25Kg 13'17''
VAIMAX!: #40Kg 13'37''
Ale: STOP 20'
Miss: #20Kg 16'09''
Simo: #20Kg 8'53''
Mario: #20Kg 15'38''
LaVale: #20Kg 11'39''
Kate: #20Kg 14'58''
Lorenz: #45Kg 17'00''
Tazio: #40Kg STOP 20'
Ubix: #40Kg 14'25''
Fabio: #20Kg STOP 20'
Fuso: #30Kg STOP 20'
Maela: #20Kg 13'24''
Fik: #20Kg STOP 20'
Ely: #20Kg 11'05''
White: #45Kg 13'03''
Steve: #35Kg STOP 20'
Amo: #55Kg 12'22''
Luca: #40Kg 15'31''
Zano: #40Kg 14'18''

(M) FOR TIME (TIME LIMIT 20 MIN):

• 500 D.U. 
• OGNI 2'30'' 400 MT RUN

CFNa:
(W/G) "PHEEZY"  HERO WORKOUT
3 ROUND FOR TIME:

• 5 FRONT SQUAT #75 KG
• 18 PULL UPS
• 5 D.L. #100 KG
• 18 T2B
• 5 PUSH JERK #75 KG

Ald1: 14'50''
M1: 20'01''