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