WOD del 18/03/2014

CFIT WOD D.EFF. (GM)
BUY IN: 400MT RUN
STRENGHT
E.M.O.M. 7 MIN :

• 3 TACTICAL PULL UP

5' REST
3 ROUND FOR TOTAL REP:

• 7 BURPEES
• 1 SPRINT CORTO
• 5 BURPEES
• 1 SPRINT MEDIO
• 3 BURPEES
• 1 SPRINT LUNGO

2' ACTIVE REST: 200MT RUN

AGONISTI
CFIT WOD D.EFF. (GM)
BUY IN: 400MT RUN
STRENGHT
E.M.O.M. 7 MIN :

• 3 TACTICAL PULL UP

5' REST
3 ROUND FOR TOTAL REP:

• 7 BURPEES
• 1 SPRINT CORTO
• 5 BURPEES
• 1 SPRINT MEDIO
• 3 BURPEES
• 1 SPRINT LUNGO

2' ACTIVE REST: 200MT RUN

SCUOLA DI FORZA
POWER CYCLE STRONG FIRST "SYMMETRY & CONTRAST"

• BSQ 5X5
• DEFICIT DL 3X6
• R.SIT UP 3X6-10

TSC PROGRAM

• BP, ES 3-3-2-2
• PULL UP PROGRESSION
• SNATCH

PREPARAZIONE SPORT DA COMBATTIMENTO

• FORZA PURA
• FORZA RELATIVA
• TENSIONE PROLUNGATA
• POTENZA-ENDURANCE CARDIOVASCOLARE