WOD del 28/08/2013

SETTIMANA 1
CFIT WOD T.EFF. (MWG)
FOR TOTAL REP:
5' WORK OF

• 400MT RUN
• A.M.R.A.P. WALL BALL #8/4KG

5' WORK OF

• 400MT RUN
• A.M.R.A.P. BURPEES

3' WORK OF

• 200MT RUN
• A.M.R.A.P. HPC #50/30KG

3' WORK OF

• 200MT RUN
• A.M.R.A.P. PUSH UPS

TEST MASSIMALI PER LA FORZA

WOD del 27/08/2013

SETTIMANA 1
CFIT PREP WORK

• P.SNATCH

15' PRATICA
5' REST
CFIT WOD D.EFF. (MG)
10 MIN WORK:

• 800MT RUN

THAN 3/6/9...

• PULL UPS
• JUMP BOX

TEST MASSIMALI PER LA FORZA

WOD del 26/08/2013

SETTIMANA 1
CFIT PREP WORK

• 3REP P.PRESS #50/30KG

E.M.O.M. 10MIN
5' REST
CFIT WOD S.EFF. (W)
4 ROUND FOR TOTAL REP:

• 60'' P.PRESS 30/20KG
• 60'' F.SQUAT 30/20KG
• 60'' SDLHP #30/20KG
• 60'' REST

TEST MASSIMALI PER LA FORZA

WOD del 23/08/2013

SETTIMANA 5
CFIT PREP WORK

• PULL UPS

8 REP E.M.O.M. 10'
5'-10' REST
CFIT WOD S.EFF. (M)
FOR TIME:

• 50 D.U. / 150 S.U.
• 200MT RUN
• 1 TACTICAL CIRCUIT
• 200MT RUN
• 1 TACTICAL CIRCUIT
• 200MT RUN
• 1 TACTICAL CIRCUIT
• 200MT RUN
• 1 TACTICAL CIRCUIT
• 200MT RUN
• 1 TACTICAL CIRCUIT
• 50 D.U. / 150 S.U.

ALLENAMENTO DELLA FORZA SF

WOD del 22/08/2013

SETTIMANA 5
CFIT PREP WORK

• P.CLEAN & JERK

15' PRATICA
5'-10' REST
CFIT WOD D.EFF. (WG)
FOR TIME:
21-15-9

• P.CLEAN #60/30KG
• PUSH UPS
• ABMAT SIT UPS

ALLENAMENTO DELLA FORZA SF

WOD del 21/08/2013

SETTIMANA 5
CFIT WOD T.EFF. (MWG)
3 ROUND FOR TIME:

• 800MT RUN
• 10 C2B PULL UPS
• 20 DL #80/40KG
• 30 JUMP BOX
• 40 A.SWING #24/16KG - #20/12KG

ALLENAMENTO DELLA FORZA SFG

WOD del 20/08/2013

SETTIMANA 5
CFIT PREP WORK:

• P.SNATCH

15' PRATICA
5'-10' REST
CFIT WOD D.EFF. (MW)
FOR TIME:

• 80 D.U. / 240 S.U.
• 40 THRUSTER #40/30KG - #30/20KG
• 100 D.U. / 300 S.U.
• 20 THRUSTER #40/30KG - #30/20KG
• 80 D.U. / 240 S.U.

PENALITY: 3 WALL BALL #8/6KG OGNI VOLTA CHE SI APPOGGIA IL BILANCERE SENZA AVER COMPLETATO LA SEQUENZA.

ALLENAMENTO DELLA FORZA SFG

WOD del 19/08/2013

SETTIMANA 5
CFIT PREP WORK

• 9 REP OHS #40/30KG

E.M.O.M. 10MIN
5'-10' REST
CFIT WOD S.EFF. (G)
10 ROUND FOR TIME:

• 7 KTE
• 7 BURPEES

ALLENAMENTO DELLA FORZA SFG

WOD del 12/08/2013

SETTIMANA 4
CFIT PREP WORK

• OHS #40/30KG

E.M.O.M. 10 MIN 8 REP
5'-10' REST
CFIT WOD S.EFF. (M)
5 ROUND FOR TIME:

• 400MT RUN
• TACTICAL CIRCUIT

ALLENAMENTO DELLA FORZA SFG

WOD del 09/08/2013

SETTIMANA 3
CFIT PREP WORK

• PULL UPS

15'' WORK / 15'' REST
24 INTERVALLI (12MINUTI DI LAVORO)
5'-10' REST
CFIT WOD S.EFF (G)
3 ROUND FOR TIME:

• 20 PUSH UPS
• 30 JUMP BOX
• 40 ABMAT SIT UPS

ALLENAMENTO DELLA FORZA SFG

WOD del 08/08/2013

SETTIMANA 3
CFIT PREP WORK

• P.CLEAN & JERK

20' PRATICA
5'-10' REST
CFIT WOD D.EFF. (MW)
3 ROUND:

• 50 D.U.
• 10 SDLHP #60/40KG
• 10 HPS #60/40KG
• 5 PUSH JERK #60/40KG

ALLENAMENTO DELLA FORZA SFG

WOD del 07/08/2013

SETTIMANA 3
CFIT WOD T.EFF. (MWG)
8 ROUND FOR TIME:

• 200MT RUN
• 10 A.SWING #32KG/16KG
• 10 BURPEES
• 10 HPS #50/30KG

ALLENAMENTO DELLA FORZA SFG

WOD del 06/08/2013

SETTIMANA 3
CFIT PREP WORK

• P.SNATCH

20' PRATICA
5'-10' REST
CFIT WOD D.EFF. (GM)
3 ROUND FOR TIME:

• 15 PULL UPS
• 20 D.U.
• 15 T2B
• 20 D.U.

ALLENAMENTO DELLA FORZA SFG

WOD del 05/08/2013

SETTIMANA 3
CFIT PREP WORK

• OSH #40/30KG 7 REP

E.M.O.M. 10'
5'-10' REST
CFIT WOD S.EFF. (W)
FOR TIME:
20-15-10

• F.SQUAT #60/40KG
• WALL BALL
• P.PRESS #60/40KG

ALLENAMENTO DELLA FORZA SFG

WOD del 02/08/2013

SETTIMANA 2
CFIT PREP WORK
11' WORK (22 INTERVALLI)

• PULL UPS 15'' WORK / 15'' REST

5'-10' REST
CFIT WOD S.EFF. (M)
FOR TIME:

• 5000MT ROW

ALLENAMENTO DELLA FORZA SFG

WOD del 01/08/2013

SETTIMANA 2
CFIT PREP WORK

• P.CLEAN & SPLIT JERK

20' PRATICE WORK
5'-10' REST
CFIT WOD D.EFF. (GW)
FOR TIME:

• 10 HSPU / PUSH UPS
• 20 F.SQUAT #60/40KG
• 30 BURPEES
• 40 WALL BALL #8/6KG
• 50 A.LOUNGE

ALLENAMENTO DELLA FORZA SFG

WOD del 31/07/2013

SETTIMANA 2
CFIT WOD T.EFF. (MGW)
5 ROUND FOR TIME:

• 400MT RUN
• 20 JUMP BOX
• 20 PUSH PRESS #40/30KG
• 10 T2B

ALLENAMENTO DELLA FORZA SFG