WOD del 27/11/2013

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

• 30 D.U. / 60 S.U.
• 7 F.SQ #60/30KG
• 20 D.U. / 40 S.U.
• 14 PULL UPS
• 10 D.U. / 20 S.U.
• 21 A.SW #24/16KG

SKILL: STRETCHING

COMPETITOR
DE BENT ROW 3 REP E.M.O.M. 12MIN
5'-10' REST
CFIT WOD
3 ROUND FOR TIME:

• 500MT ROW
• 10 SDLHP #50/30KG
• 15 LAT BURPEES

SCUOLA DI FORZA:
HARD STYLE KETTLEBELL TRAINING

PRIMAL MOVE

WOD del 26/11/2013

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

• 5 WALL CLIMB
• 10 SDLHP #50/30KG
• 15 LAT BURPEES

COMPETITOR:
CONDIZIONE: 4X800MT ROW 3' REST
5'-10' REST
CFIT WOD
5 ROUND FOR TIME:

• 1 M.U.
• 2 HSPU
• 3 WALL CLIMB
• 4 PISTOL

SCUOLA DI FORZA
ME PARTE ALTA
GESTO STRONGMAN:
TIPPING TIRE

WOD del 25/11/2013

CFIT WOD S.EFF. (M)
TEAM WORK
FOR TIME AND REP:

• 3000MT ROW 500/500MT
• D.U.

COMPETITOR
DE SDL 3 REP E.M.O.M. 10'
5'-10' REST
CFIT WOD
3 ROUND FOR TIME:

• 30 D.U.
• 7 F.SQ #70/45KG
• 20 D.U.
• 14 C2B PULL UPS
• 10 D.U.
• 21 A.SW #32/24KG

SCUOLA DI FORZA
ME PARTE BASSA
GESTO STRONGMAN:
JOKE 4 X 25MT

HARD STYLE KETTLEBELL CLASS

• PRIMAL MOVE

W1: 10' PRATICA

• TGU

W2: 10' PRATICA

• DB SW

W3: 5 ROUND FOR TECHNIQUE 1-1 WORK/REST

• 10 DBSW
• 6 R.ROW
• 4 STEP KBELL CRAWLING

WOD del 22/11/2013

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

• 5 HSPU
• 10 RING DIP
• 15 JUMP BOX

SKILL: PRATICA SULLE DEBOLEZZE / STRETCHING

COMPETITOR
ME L-PULL UP 20' WORK
5'-10' REST
CFIT WOD
FOR TIME:
21-15-9

• RING DIP
• GHD SIT UPS
• D.U.

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

WOD del 21/11/2013

CFIT WOD D.EFF. (MW)
TEAM WORK
FOR TIME AND REP

• 3000MT ROW
• WALL BALL #8/4KG

STOP OGNI 250MT ROW E CAMBIO POSTAZIONE

SKILL: PRATICA SULLE DEBOLEZZE / STRETCHING

COMPETITOR
CONDIZIONE:
2X200MT ROW 90'' REST
2X400MT ROW 120'' REST
2X800MT ROW 180'' REST
5'-10' REST
CFIT WOD
3 ROUND FOR TIME:

• 10 PC #60/40KG
• 30 LATERL JUMP

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


HARD STYLE KETTLEBELL CLASS

• PRIMAL MOVE

W1: 10' FOR TECHNIQUE

• TGU
• 2ASW

W2: 5' FOR TECHINQUE

• 5 GSQ
• 5 PUSH UPS

W3: 5' FOR TECHNIQUE

• 1 CL SX
• 1 MP SX
• 1 FSQ SX
• 1 CL DX
• 1 MP DX
• 1 FSQ DX

WOD del 20/11/2013

CFIT WOD T.EFF. (WGM)
9 ROUND FOR TIME:

• 9 PUSH JERK #50/25KG
• 9 PULL UPS
• 9 A.SWING #24/16KG
• 9 JUMPING LOUNGE
• 36 LATERL JUMP

COMPETITOR
ME SDL 20' WORK
5'-10' REST
CFIT WOD
3 ROUND FOR TIME:

• 10 P.CLEAN #60/40KG
• 30 LATERL JUMP

SCUOLA DI FORZA
GRIP TRAINING
POWER LIFTING

WOD del 19/11/2013

CFIT WOD D.EFF. (MG)
7 ROUND FOR TIME:

• 10 T2B
• 15MT BURPEES F.JUMP
• 30 D.U.

SKILL: PRATICA / STRETCHING

COMPETITOR
CONDIZIONE: 6X400MT ROW 90'' REST
5'-10' REST
CFIT WOD
"RANDY"
FOR TIME:

• 75 P.SNATCH #32.5 / 25KG

SCUOLA DI FORZA
ME PARTE ALTA
GESTO STRONGMAN:
TIPPING TIRE