WOD DEL 28/06/2013

CFIT PREP WORK:
HPC & JERK
CFIT WOD S.EFF. (G)
ANGIE:
FOR TIME:

• 100 PULL UPS
• 100 PUSH UPS
• 100 A.SQUAT
• 100 ABMAT SIT UPS

ALLENAMENTO DELLA FORZA SFG

WOD del 27/06/2013

CFIT PREP WORK
11' A.SWING

• 15'' WORK
• 15'' REST

5'-10' REST
CFIT WOD D.EFF. (MW)
3 ROUND FOR TIME:

• 500MT ROW
• 6 F.SQ #50/30KG
• 6 P.PRESS #50/30KG

ALLENAMENTO TOTALE DELLA FORZA SFG

WOD del 26/07/2013

CFIT PREP WORK:
REST
CFIT WOD T.EFF. (GWM):
4 ROUND FOR TIME:

• 15 PULL UPS
• 15 A.SWING #32/16KG
• 20 BURPEES
• 20 OH PLATE LOUNGE #5/10KG
• 50 D.U.

ALLENAMENTO DELLA FORZA SFG

WOD del 25/06/2013

CFIT PREP WORK
SNATCH
3X3 (70% 1RM)
5'-10' REST
CFIT WOD D.EFF. (MG)
5 ROUND FOR TIME:

• 200MT RUN
• 10 HSPU
• 200MT RUN
• 14 PISTOL (ROLL)

ALLENAMENTO TOTALE DELLA FORZA SFG

WOD del 24/06/2013

CFIT PREP WORK
E.M.O.M. 10'
5 THRUSTER #40/30KG
5'-10' REST
CFIT WOD S.EFF. (W)
FOR TIME:
12-9-6-3

• P.JERK #50/30KG
• P.CLEAN #50/30KG

ALLENAMENTO DELLA FORZA SFG

HARD STYLE KETTLEBELL TRAINING DEL 22/06/2013

WOD del 21/06/2013

SF PREP WORK
HPC & JERK
5'-10' REST
CFIT WOD S.EFF. (M)
11 ROUND FOR TIME:

• 200MT RUN
• 15 D.U.

Midena: 10'27''
Alda: 11'36''
Simo: 14'49''
Sara: 16'58''
Lory: 13'42''
Dani: 13'42''
Fabio DJ: 15'54''
Fabietto: 14'41''
Billy: 11'19''
Ely: 11'56''
Miky: 11'17''
Kate: 10'12''
Lorenz: 10'18''
Fik: 12'00''
Cris: 12'26''
Otto: 12'20''
Gino: 10'22''
Ale: 12'24''
Mengo: 13'18''
Max: 13'29''
Alex: 14'46''
G.Vito: 16'35''
Luca: 14'18''
Maio: 10'27''
Trufi: 11'38''
Petro: 10'05''
M.Lina: 11'53''


ALLENAMENTO TOTALE DELLA FORZA SFG:
Ald1
CFNa
Pol