WOD del 28/08/2013

SETTIMANA 1
CFIT WOD T.EFF. (MWG)
FOR TOTAL REP:
5' WORK OF

• 400MT RUN
• A.M.R.A.P. WALL BALL #8/4KG

5' WORK OF

• 400MT RUN
• A.M.R.A.P. BURPEES

3' WORK OF

• 200MT RUN
• A.M.R.A.P. HPC #50/30KG

3' WORK OF

• 200MT RUN
• A.M.R.A.P. PUSH UPS

TEST MASSIMALI PER LA FORZA

WOD del 27/08/2013

SETTIMANA 1
CFIT PREP WORK

• P.SNATCH

15' PRATICA
5' REST
CFIT WOD D.EFF. (MG)
10 MIN WORK:

• 800MT RUN

THAN 3/6/9...

• PULL UPS
• JUMP BOX

TEST MASSIMALI PER LA FORZA

WOD del 26/08/2013

SETTIMANA 1
CFIT PREP WORK

• 3REP P.PRESS #50/30KG

E.M.O.M. 10MIN
5' REST
CFIT WOD S.EFF. (W)
4 ROUND FOR TOTAL REP:

• 60'' P.PRESS 30/20KG
• 60'' F.SQUAT 30/20KG
• 60'' SDLHP #30/20KG
• 60'' REST

TEST MASSIMALI PER LA FORZA

WOD del 23/08/2013

SETTIMANA 5
CFIT PREP WORK

• PULL UPS

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

• 50 D.U. / 150 S.U.
• 200MT RUN
• 1 TACTICAL CIRCUIT
• 200MT RUN
• 1 TACTICAL CIRCUIT
• 200MT RUN
• 1 TACTICAL CIRCUIT
• 200MT RUN
• 1 TACTICAL CIRCUIT
• 200MT RUN
• 1 TACTICAL CIRCUIT
• 50 D.U. / 150 S.U.

ALLENAMENTO DELLA FORZA SF

WOD del 22/08/2013

SETTIMANA 5
CFIT PREP WORK

• P.CLEAN & JERK

15' PRATICA
5'-10' REST
CFIT WOD D.EFF. (WG)
FOR TIME:
21-15-9

• P.CLEAN #60/30KG
• PUSH UPS
• ABMAT SIT UPS

ALLENAMENTO DELLA FORZA SF

WOD del 21/08/2013

SETTIMANA 5
CFIT WOD T.EFF. (MWG)
3 ROUND FOR TIME:

• 800MT RUN
• 10 C2B PULL UPS
• 20 DL #80/40KG
• 30 JUMP BOX
• 40 A.SWING #24/16KG - #20/12KG

ALLENAMENTO DELLA FORZA SFG

WOD del 20/08/2013

SETTIMANA 5
CFIT PREP WORK:

• P.SNATCH

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

• 80 D.U. / 240 S.U.
• 40 THRUSTER #40/30KG - #30/20KG
• 100 D.U. / 300 S.U.
• 20 THRUSTER #40/30KG - #30/20KG
• 80 D.U. / 240 S.U.

PENALITY: 3 WALL BALL #8/6KG OGNI VOLTA CHE SI APPOGGIA IL BILANCERE SENZA AVER COMPLETATO LA SEQUENZA.

ALLENAMENTO DELLA FORZA SFG