WOD del 20/03/2014

CFIT WOD D.EFF. (WM)
BUY IN: 400MT RUN
4 ROUND FOR TIME:

• 10 PC #60/30KG
• 200MT RUN
• 15 A.SW #24/12KG
• 20 D.U. / 40 S.U.

AGONISTI
ACTIVE REST
SKILL

SCUOLA DI FORZA
POWER CYCLE SETTIMANA 1

• DL 5X5
• Z-PRESS 4X6
• ADDOME

TSC PROGRAM

• MP ES, 3-3-2-2
• PULL UP PROGRESSION
• SNATCH PROGRESSION

FIGHTER PROGRAM

• ZARCHER SQUAT
• PULL UP
• TGU
• 1ASW

STRONG FIRST HARD STYLE KETTLEBELL CLASS

• PRIMAL MOVE
• SNATCH

DBL KETTLEBELL COMPLEX:

• 5 DBL MP
• 5-5 R.ROW
• 5 DBL SW
• 5 DBL CL
• DBL FSQ