WOD del 11/11/2013

CFIT WOD S.EFF. (G)
5 ROUND FOR TIME:

• 6 HSPU / PUSH UPS
• 12 T2B
• 18 JUMP OVER BOX

SKILL: PRATICA SULLE DEBOLEZZE / STRETCHING GENERALE

COMPETITOR
ME GM 1RM 20' WORK
5'10' REST
CFIT WOD
3 ROUND FOR TIME:

• 10 DL #100/70KG
• 15 A.SWING #32/24KG
• 30 LATERAL JUMP

SCUOLA DI FORZA
ME PARTE BASSA
GESTO STRONGMAN:
JOKE 25MT 4 ROUND
POWERLIFTING:
PROGRAMMA BACK OFF ALLA ROVESCIA
SQUAT E PANCA


HARD STYLE KETTLEBELL CLASS
W1: 15' PRATICA

• TGU 1/1

GW: 3 ROUND DI QUALITA'

• 10 1ASW SX
• 1 CL SX
• 1 MP + 1 OH LOUNGE SX X 3 VOLTE
• 10 1ASW DX
• 1 CL DX
• 1 MP + 1 OH LOUNGE DX X 3 VOLTE
• 30'' PLANCHE

W3: 5 ROUND

• 10 2ASW
• 5'' REST