WOD del 17/12/2013

CFIT WOD D.EFF. (WG)
5 ROUND FOR TIME:

• 6 HSPU / PUSH UPS
• 9 DL #80/40KG
• 12 PULL UPS
• 15 WALL BALL #8/4KG

COMPETITOR
CONDIZIONE: 8X300MT ROW 60''REST
5'-10' REST
CFIT WOD
A.M.R.A.P. 5 MIN:

• 3 DL #100/70KG
• 7 PUSH PRESS #50/35KG

SCUOLA DI FORZA
ME PARTE ALTA
GESTO STRONGMAN:
TIPPING TIRE

WOD del 16/12/2013

CFIT WOD S.EFF. (M)
A.M.R.A.P. 20 MIN:

• 60'' MAX D.U. / S.U.
• 60'' SPRINT F/B

COMPETITOR
DE CHIN UP 2-4 REP E.M.O.M. 10MIN
5'-10' REST
CFIT WOD
A.M.R.A.P. 16MIN:

• 9 P.CLEAN #60/42.5KG
• 12 PULL UPS
• 15 JUMP BOX
• 18 D.U.

SCUOLA DI FORZA
ME PARTE BASSA
GESTO STRONGMAN:
FARMER WALK +10KG

HARD STYLE KETTLEBELL CLASS

• PRIMAL MOVE

W1: S&S PROGRESSIONE
W2: COMPLEX DBLCL+DBLMP+DBLFSQ(5)+R.ROW

WOD del 14/12/2013

• CFIT WOD DI RECUPERO

• PRIMAL MOVE

• HARD STYLE KETTLEBELL TRAINING

• SCUOLA DI FORZA

TUTTI INSIEME IN ALLENAMENTO!!!

WOD del 13/12/2013

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

• 10 BURPEES JUMP BOX
• 20 ABMAT SIT UP

COMPETITOR
DE GM 2REP E.M.O.M. 12 MIN
5'-10' REST
CFIT WOD
5 ROUND FOR TIME:

• 12 P.JERK #50/30KG
• 12 RING DIP
• 12 T2B
• 24 D.U.

SCUOLA DI FORZA
DE PARTE ALTA
GESTO STRONGMAN:
LOG 10' PRATICA

PRIMAL MOVE CLASS

WOD del 12/12/2013

CFIT WOD D.EFF. (MW)
3 ROUND FOR TIME:

• 11 P.JERK #60/30KG
• 55 LATERAL JUMP

COMPETITOR
CONDIZIONE: 5 X 4' WORK 3' REST
5'-10' REST
CFIT WOD
3 ROUND FOR TIME:

• 6 P.JERK #70/37.5KG
• 12 LATERAL BURPEES
• 18 A.SWING#32/24KG

SCUOLA DI FORZA
DE PARTE BASSA
GESTO STRONGMAN:
ATLAS STONE 10' PRATICA

HARD STYLE KETTLEBELL CLASS:

• PRIMAL MOVE

W1:

• PROGRESSION S&S

W2:

• COMPLEX PROGRESSION (MP)

WOD del 11/12/2013

CFIT WOD T.EFF. (MGW)
6 ROUND FOR TIME:

• 10 PULL UPS
• 15 JUMP BOX
• 20 A.SWING #24/16KG
• 25 D.U. / 50 S.U.

COMPETITOR
ME TOWEL PULL UPS 1RM 20' WORK
5'-10' WORK
CFIT WOD
5 ROUND FOR TIME:

• 5 P.CLEAN #70/40KG
• 10 C2B PULL UPS
• 1 RING M.U. / BAR M.U.

SCUOLA DI FORZA
KETTLEBELL TRAINING
BENDING

PRIMAL MOVE CLASS

WOD del 10/12/2013

CFIT WOD D.EFF. (MG)
A.M.R.A.P. 15MIN:

• 1 HSPU / PUSH UPS (+1 OGNI ROUND)
• 15MT W. LOUNGE
• 25 D.U. / 50 S.U.
• 15MT W. LOUNGE

COMPETITOR
CONDIZIONE: 6 X 400MT ROW 3'-4' REST
5'-10' REST
CFIT WOD
A.M.R.A.P. 8 MIN:

• 1 HSPU (+1 OGNI ROUND)
• 1 ROPE CLIMBE (+1 OGNI ROUND)
• 30 A.SQUAT

SCUOLA DI FORZA
ME PARTE ALTA
GESTO STRONGMAN:
TIPPING TIRE