4.1.2019 DAY 4

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WOD

For Time:

100/70 Cal. Row

80 GHD Sit-Ups

60 WallBalls (9/6 kg)

40 Dumbbell Burpee Deadlift (22,5/15 kg)

20 Dumbbell Hang Squat Cleans (22,5/15 kg)


Level 2

For Time:

90/65 Cal. Row

80 GHD Sit-Ups (Parallel)

60 WallBalls (6/4)

40 Dumbbell Burpee Deadlift (15/10 kg)

20 Dumbbell Hang Squat Cleans (15/10 kg)


Level 1

For Time:

80/60 Cal. Row

80 Ab-Mat Sit-Ups

60 WallBalls (6/4 kg)

40 Dumbbell Burpee Deadlift (10/5 kg)

20 Dumbbell Hang Squat Cleans (10/5 kg)


Masters

For Time:

100/70 Cal. Row

80 GHD Sit-Ups

60 WallBalls (6/4 kg)

40 Dumbbell Burpee Deadlift (15/10 kg)

20 Dumbbell Hang Squat Cleans (15/10 kg)


Target 1

"Strength"

For Time:

100/70 Cal. Row

80 GHD Sit-Ups

30 WallBalls (12/9 kg)

20 Dumbbell Burpee Deadlift (34/22,5 kg)

10 Dumbbell Hang Squat Cleans (34/22,5 kg)


HAM

*Not for Time*

Accumulate 50 Hip Extensions

50 Strict Dips 

100 Muscle Cleans (15/10 kg)


AUX

3 Rounds:

:30sec. Banded Shoulder Stretch (Each Arm)

:30sec. Couch Stretch (Each Leg)


Tips:

Fast: Sub 17min.

Goal: Sub 20min.

Giorgia Donato

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Francesca Micelli - 03/01/2019 Reply

Wod rx 21’42”
Ham ok ma 23strict e i rimanenti con elastico rosso..
Aux ok

Simon e Silvia argiolas Imparato - 03/01/2019 Reply

Simon rx (solo gli ultimi hsc con 15 kg x dolore)20,14
Silvia rx 18,15
Ham ok Aux ok

David R. - 04/01/2019 Reply

Wod RX al cap di 20’ 23db DL Burpees
HAM 20’56”
AUX ok

Lorenzo Torreggiani - 04/01/2019 Reply

WOD RX : 23′:17″ (da panico al mattino e sempre una tragedia)

HAM ok

AUX ok

Mattia Mastrorilli - 04/01/2019 Reply

Wod rx : 22,5kg 22’50”
Ham: ok
Aux :ok

Anonimo - 04/01/2019 Reply

WOD: RX – 6 hsc al cap 20′ -db 25kg- (chiuso in 22’22”)
HAM: (24’10”) – db 20kg (dip al matador per evitare lo sfregamento al braccio -tatuaggio-)

Nadia Lemmy - 04/01/2019 Reply

Wod: rx 19’23
Ham: ok con barbell da 15 kg
Aux: ok

alessandro marchiodi - 04/01/2019 Reply

Wod Rx 21’29” DB (e non intendo dumbbell)
Ham ok
Aux ok

Monica Marigliano - 04/01/2019 Reply

wod rx 19’42”

Mirco veroni - 04/01/2019 Reply

Word rx 24’25”
Ham ok
Aux ok

Stefano Turi - 04/01/2019 Reply

Rx 22’41” al cap 20 finito i dl burpees
Ham ok

Massimiliano Pierangeli - 04/01/2019 Reply

Wod rx : 22,5kg 22’22”
Ham: ok

Lorenzo Ciompi - 04/01/2019 Reply

Wod Strength con MB da 30lb e DB da 35, 15’31”
Ham ok

Maristella Bersani - 04/01/2019 Reply

Wod rx 23’57”
Aux ok

Alessia Pirondini - 05/01/2019 Reply

Wod rx 20’02”

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