WOD del 30/07/2013

SETTIMANA 2
CFIT PREP WORK

• P.SNATCH

20' PRATICE WORK
5'-10' REST
CFIT WOD D.EFF. (WM)
FOR TIME:
50-40-30-20-10 REP

• HPC #40/30KG
• D.U.

THAN...
400MT S.ARM FARMER WALK #24/16KG

ALLENAMENTO DELLA FORZA SFG

WOD del 29/07/2013

SETTIMANA 2
CFIT PREP WORK
E.M.O.M. 10 MIN

• OHS #40/30KG 6 REP

5'-10' REST
CFIT WOD S.E.FF. (G)
TABATA SOMETHING ELSE
32 INTERVALLI 20''WORK / 10'' REST

• PULL UPS
• PUSH UPS
• SIT UPS
• SQUAT

ALLENAMENTO DELLA FORZA SFG

WOD del 26/07/2013

SETTIMANA 1
CFIT PREP WORK
15'' WORK / 15'' REST

• PULL UPS

5'-10' REST
CFIT WOD S.EFF. (W)
FOR TIME
21-15-9

• SDLHP #40/30KG
• S.SWING #32/16KG

ALLENAMENTO DELLA FORZA SFG

WOD del 25/07/2013

SETTIMANA 1
CFIT PREP WORK
P.CLEAN & SPLIT JERK
20' WORK
5'-10' REST
CFIT WOD D.EFF. (GM)
FOR TIME:

• 3 ROPE CLIMBE
• 20 RING DIPS
• 40 D.U.
• 20 RING DIPS
• 40 D.U.
• 20 RING DIPS
• 40 D.U.

ALLENAMENTO DELLA FORZA SFG

WOD del 24/07/2013

SETTIMANA 1
CFIT WOD T.EFF. (GWM)
5 ROUND FOR TIME:

• 15 BURPEES
• 15 A.SWING #24/16KG
• 15 T2B
• 200MT P.G. FARMER WOLK #10-10/5-5KG
• 400MT RUN

ALLENAMENTO DELLA FORZA SFG

WOD del 23/07/2013

SETTIMANA 1
CFIT PREP WORK
20' PRATICA

• P.SNATCH

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

• 10 F.SQUAT #60/40KG
• 15 PULL UPS
• 15 JUMP BOX
• 10 PUSH JERK #60/40KG

ALLENAMENTO DELLA FORZA SFG

WOD del 22/07/2013

SETTIMANA 1
CFIT PREP WORK
10' WORK E.M.O.M.
OHS #40/30KG

• 5 REP

5'-10' REST
CFIT WOD S.EFF. (M)
FOR TIME:

• 2000MT ROW
• 200MT RUN
• 20 D.U. / 40 S.U.
• 200MT RUN
• 20 D.U. / 40 S.U.
• 200MT RUN
• 20 D.U. / 40 S.U.
• 200MT RUN
• 20 D.U. / 40 S.U.
• 200MT RUN
• 20 D.U. / 40 S.U.

ALLENAMENTO DELLA FORZA SFG