WOD del 29/05/2013

-SF WORK
REST DAY
-CFIT WOD T.EFF. (MGW)
7 ROUND FOR TIME:

• 200MT RUN
• 10 PUSH UPS
• 15 K.BELL SDLHP #32/16KG
• 10 C2B PULL UPS
• 15 A.SWING #32/16KG

Lory: 34'03'' #12kg
Dani: 36'37''
Sara: 36'00'' #12kg
Petro: 27'31''
Massimo: 32'45'' #20kg
Mengo: 36'58'' #24kg
Max: 32'40'' #28kg
Gino: 29'07'' #16kg
Ale: 39'36''
Ebo: 24'50''
Billy: 26'48''
Vale: 30'49'' #28kg
Sara D.: 30'26'' #12kg
Simo: 33'21''
Asss: 29'29'' #16kg
Livio: 32'47'' #20kg
Bebo: 25'59'' #20kg
Midena: 27'07''
Miky: 36'32''
Elisa: 36'30'' 6R
Cenni: 38'21'' #16kg
Luca: 36'28''
Lorenz: 34'49''
Diego: 28'16''
Kate: 29'56''
Ely: 29'19''
M.Lina: 26'42''
Fik: 33'29'' #24kg
Amo: 24'48''


ALLENAMENTO DELLA FORZA SFG:
Ald1
CFNa

WOD del 28/05/2013

-MOBILITA'
-SF WORK:
LE S.PRESS
2X5 (85% 1RM X 0,8)
-CFIT WOD D.EFF. (WM)
3 ROUND FOR TIME:

• 7 POWER SNATCH #50/30KG
• 30 D.U.
• 14 F.SQUAT #50/30KG
• 15 D.U.

Sara: 15'36'' #20kg
Lory: 14'15'' #20kg
Tere: 10'30'' #17kg
Dani: 9'17'' #25kg
Kate: 7'10'' #25kg
G.Vito: 8'00'' #20kg
Alexander: 9'58'' #30kg
Gino: 9'33'' #35kg
Fik: 17'15'' #30kg
Tazio: 11'03'' #40kg
Billy: 9'31''
Ale: 7'14''
Mengo: 6'57'' #40kg
Ebo: 10'18''
Diego: 9'02''
Bebo: 13'55'' #35kg
Fabio DJ: 14'45'' #30kg
Asss: 7'32'' #30kg
Simo: 17'53'' #25kg
Roby: 9'00'' #22.5kg
Manu: 10'25'' #30kg
Nadia: 11'36'' #20kg
Midena: 7'36'' #25kg
Alda: 7'35''
M.Lina: 7'18''
Lorenz: 10'22''
Catia: 9'15'' #17kg
Ely: 8'45'' #25kg
Miky: 7'54'' #17kg
Amo: 7'09''
Mich: 8'34'' #40kg
Luca: 14'19''
Massimo: 9'04'' #35kg
Trufi: 13'42''
Boa: 9'52'' #30kg
Petro: 8'55'' #40kg


ALLENAMENTO TOTALE DELLA FORZA SFG:
Ald1
Pol


SKILL DAY:
SNATCH
CFNa

WOD del 27/05/2013

-PRIMAL MOVE
-SF WORK LE DL
5X2 (95% 1RM X 0.8)
5'-10' REST
-CFIT WOD S.EFF. (G)
A.M.R.A.P. 2MIN:

•  1ROPE CLIMBE

5' REST
FOR TIME:

• 5T2B
• 10 JUMP BOX
• 15 BURPEES

CFNa: 3-9'53''
Ebo: 2-7'53''
Petro: 3-10-06''
Alby: 2-10'20''
Lory: 4M-12'03''
Fik: 2-10'57''
Sara: 3M-11'22''
Kate: 4M-9'47''
Sara D.: 1M-9'49''
Alexander: 1-11'28''
Tere:0-7'30'' 3R
Tazio: 2-10'56''
Roby: 3-8'52''
Mengo: 2-10'48''
Livio: 1M-10'55''
Simo: 2-10'26''
Asss: 2M-10'39''
Azzu: 3-11'14''
Dani: 1-12'43''
Vale: 4-8'45''
Nadia: 0-12'15'' 4R
Fabio DJ: 2-11'23''
Maela: 2-8'41''
Midena: 1M-9'18''
Elisa: 0-11'10''
Boa: 1-9'52''
Cris: 0-12'09''
Bianco: 2-12'23''
Diego: 3-8'06''
Luca: 3-14'38''
Lorenz: 3-8'54''
Ely: 2-9'23''
Amo: 7M-8'48''


ALLENAMENTO SFG PER LA FORZA:
Ald1

26/05/2013 HARD STYLE KETTLEBELL TRAINING

WOD del 24/5/2013

-PRIMAL MOVE
-SF WORK
LE CHIN UPS / S.ROW
6X1 (1RM X 0,75)
5'-10' REST
- CFIT WOD S.EFF (W)
FOR TIME:

• 100 A.SWING #32/16KG
• EMOM 3 THRUSTER #40/20KG

Massimo: 8'33'' #20/32.5kg
Max: 11'45'' #28kg
G.Vito: 11'48'' #16/30kg
Ebo: 7'30''
Mengo: M.I.A.
Alexander: 9'40'' #20/30kg
Lorenz: 11'47''
Mari: 8'45''
Kate: 6'28''
Otto: 8'37'' #20/30kg
Miky: 6'40'' #12/17kg
Dani: 8'45''
Roby: 7'43''
Sara: 8'55'' #12kg
Fik: 10'34'' #20/30kg
Ale: 10'37''
Azzu: 6'21''
Silva: 6'38'' #8kg/20kg
Simo: 6'25''
Fabio DJ: 8'45'' #20/30kg
Amo: 7'44'' 150R.SW
Mariolina: 7'40'' #12/20kg
Alda: 6'25'' #20/25kg
Bianco: 8'52'' #24/40kg
Luca: 9'44''
Petro: 7'28'' #24/30kg
Boa: 7'36'' #20/30kg


ALLENAMENTO DELLA FORZA SFG:
Ald1
Pol


DOPPIA (MG) DEL 23/05/2013
CFNa: 9'13''

WOD del 23/05/2013

-PRIMAL MOVE
-SF WORK
LE B.SQUAT
2X5 (85% 1RM X 0,75)
5'-10' REST
-CFIT WOD D.EFF.( MG)
FOR TIME:

• 50 D.U.
• 25 PULL UPS
• 25 LOUNGE
• 40 D.U.
• 20 PULL UPS
• 20 LOUNGE
• 30 D.U.
• 15 PULL UPS
• 15 LOUNGE
• 20 D.U.
• 10 PULL UPS
• 10 LOUNGE
• 10 D.U.
• 5 PULL UPS
• 5 LOUNGE

Tere: 14'57''
Kate: 13'30''
Maela: 12'34''
Billy: 9'13''
Mengo: 13'54''
Ebo: 9'14''
Alexander: 13'58''
Tazio: 12'44''
Bebo: 13'37''
Massimo: 16'34''
Roby: 13'24''
Appo: 15'16''
Azzu: 14'32''
Simo: 21'57''
Silva: 15'40''
Nadia: 17'40''
Cenni: 19'52''
Lorenz: 9'51''
Bianco: 13'32''
Luca: M.I.A.
Alda: 13'09''
Midena: 11'36''
Steve: 14'09''
Ely: 13'07''
Miky: 14'40''
Manu: 16'45''
Otto: 14'28''
Cris: 16'27''


SKILL DAY:
SNATCH
CFNa


ALLENAMENTO DELLA FORZA SFG:
Ald1
Pol

WOD del 22/05/2013

-PRIMAL MOVE
-SF WORK
REST
-CFIT WOD T.EFF. (WGM)
3 ROUND FOR TIME:

• 50 P.JERK #40/25KG
• 50 JUMP BOX
• 800MT RUN

CFNa: 36'53''
Massimo: 43'54'' #30KG
Max: 33'25''
Billy: 36'29'' #30kg
Ebo: 31'05''
Alexander: 38'48'' #30kg
Fik: 41'49'' #35kg
Lory: 37'38''
Nadia: 37'07'' #17kg
Virgo: 45'28'' #20kg
Sara: 44'22'' #20kg
Tere: 42'10'' #17kg
Dani: 39'57''
Simo: 32'27''
Sara D.: 34'06'' #22.5kg
Bebo: 30'33'' #30kg
Manu: 35'35'' #30kg
Ass: 35'02'' #30kg
Midena: 29'19'' (HPC)
Maela: 31'35''
M.Lina: 38'18'' #20kg
Petro: 32'04'' #30kg
Steve: 37'46'' #30kg
Balboa: 33'05'' #30kg
Trufi: 40'09'' #25kg
Mengo: 35'29'' #30kg
Diego: 32'28''
Livio: 37'50'' #30kg
Tazio: 36'18'' #35kg
Fabio DJ: 37'49'' #30kg
Lorenz: 37'38''
Amo: 31'05''
Otto: 39'38'' #35kg
Cristiano: 40'12'' #30kg
Mari: 42'08'' #22.5kg
Ely: 32'54'' #22.5kg
Miky: 33'01'' #17kg
Kate: 30'04''


ALLENAMENTO TOTALE DELLA FORZA SFG:
Ald1
Pol