WOD del 06/03/2014

CFIT WOD D.EFF. (MG)
BUY IN: ROW-JUMP ROPE 5'
FOR TIME:

• 1000MT ROW
• 10 PULL UP
• 10 PUSH UP
• 10 PULL UP
• 10 PUSH UP
• 10 PULL UP
• 10 PUSH UP
• 100 D.U. / 200 S.U.
• 60 A.SQUAT

AGONISTI
STRENGTH: P.PRESS 5X3 70 % 1RM
RECOVERY:

• SKILL
• MOBILITY
• STRETCHING

SCUOLA DI FORZA

• BSQ 2X5 80% 5RM
• FSQ 3X6 60% 5RM
• BP 2X5 80% 5RM
• CGBP 3X6 60% 5RM
• CHIN UP 4X4-6
• ADDOME

TSC PROGRAM:

• SP ES 5X2 80% 1RM
• PULL UPS PROGRESSION
• SNATCH PROGRESSION

SF HARD STYLE KETTLEBELL CLASS
SKILL: SINGLE KETTLEBELL SNATCH, DOUBLE PUSH PRESS
WORKOUT 1
E.M.O.M. 10MIN

• SNATCH 5/5

G.WORKOUT
4 ROUND 2' REST:

• 10 DBSW
• 5 DBCL
• 5 DBPP
• 5/5 RROW
• 5 DBFSQ