WOD del 12/09/2013

CFIT PREP WORK
12' E.M.O.M. DE

• REAR FRONT RACK BARBELL LOUNGE #40/20KG

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

• DL #BW / 3/4 BW
• PUSH UPS ON BAR

PEANLITY 4 JUMPING LOUNGE SE SI LASCIA LA PRESA AL BILANCERE

SCUOLA DI FORZA STRONGMAN:

• DE PARTE BASSA

GESTO STRONGMAN
5 ROUND FOR MAX REP

• 75'' ATLAS STONE #50KG LIFT

WOD del 11/09/2013

CFIT WOD T.EFF. (GWM)
A.M.R.A.P. 20 MIN

• 10 PULL UPS
• 10 PUSH PRESS #40/30KG
• 10 K2E
• 10 F.SQUAT #40/30KG

SCUOLA DI FORZA STRONGMAN

• GRIP TRAINING
• BENDING

WOD del 10/09/2013

CFIT PREP WORK
15 MIN ME 3RM

• S.PRESS

CFIT WOS D.EFF. (WM)
5 ROUND FOR TIME:

• 10 HPS #40/30KG
• 15 A.SWING #24/16KG
• 20 D.U.

SCUOLA DI FORZA STRONGMAN

• ME PARTE ALTA

4 ROUND 90'' FOR MAX REP

• TIPPING TIRE #300KG

WOD del 09/09/2013

CFIT PREP WORK
15 MIN

• ME F.SQUAT 3RM

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

• 5 HSPU / PUSH UPS
• 10 BURPEES
• 15 A.SWING #24/16KG
• 20 ABMAT SIT UPS

SCUOLA DI FORZA STRONGMAN

• ME PARTE BASSA

5 ROUND FOR SINGLE TIME

• JOKE #100KG 50MT

WOD del 04/09/2013

SETTIMANA 2
CFIT WOD T.EFF. (MWG)
7 ROUND FOR TIME:

• 200MT RUN
• 5 THRUSTER #40/30KG
• 10 PULL UPS
• 15 A.SWING #24/16KG
• 20 A.LOUNGE

SCUOLA DI FORZA:
RECUPERO

WOD del 03/09/2013

SETTIMANA 2
CFIT PREP WORK

• P.SNATCH

15' PRATICA
5' REST
CFIT WOD D.EFF. (GW)
5 ROUND FOR TIME:

• 12 BURPEES
• 9 PULL UPS
• 6 F.SQUAT #60/40KG

SCUOLA DI FORZA
ME PARTE ALTA
GESTO STRONGMAN
6 ROUND FOR SINGLE TIME:

• 10 RIBALTAMENTI "TIPPING TIRE"

WOD del 02/09/2013

SETTIMANA 2
CFIT PREP WORK

• 4 REP PUSH PRESS

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

• 1500MT ROW
• 800MT RUN
• 100 D.U. / 300 S.U.

SCUOLA DI FORZA:
ME PARTE BASSA
PROVA STRONGMAN
SPINTA DELLA SLITTA PRESA BASSA / PRESA ALTA

• 6 TIRATE DA 30MT