WOD del 24/04/2014

BUY IN: 400 MT RUN
SKILL
CFIT WOD D.EFF. (GW)
3 ROUND FOR TIME:

• 15 PUSH UP
• 20 OH PLATE LOUNHE #10/5KG
• 25 A.SWING #32/20 KG
• 30 ABMAT SIT UP

AGONISTI:
SKILL

SCUOLA DI FORZA
POWER CYCLE SETTIMANA 6

• DL 3X3
• FSQ 4X4-6
• ADDOME

FIGHTER PROGRAM

• ZERCHER SQUAT
• PULL UP
• TGU
• SW

TS

• DL PROGRESSION
• PULL UPS PROGRESSION
• BSQ ES 3-3-2-2
• H.SNATCH 12X5

R2SFG1
STRENGHT, SKILL, CONDITIONING

SF HARD STYLE KETTLEBELL CLASS
PRIMAL MOVE
SKILL
SINGLE KETTLEBELL COMPLEX
4 ROUND 2' REST:

• 10 1ASW SX
• 5 CL SX
• 5 P.P. SX
• 5 B.R. SX
• 5 FSQ
• 10 1ASW DX
• 5 CL DX
• 5 P.P. DX
• 5 B.R. DX
• 5 FSQ