Fede Cr0w Diary

[fede22]

W.O.D. 8 marzo 2013 bw 71,2


Warm up
3 round:

- 50 sit up
- 1 lap walking lounge


Skills
Deadlift

3x60
3x80
3x100
3x120

cinta
3x130
2x140
1x150kg


- up to knees
- from boxes


Wod
5 round
- 1′ Deadlift 1,5bw 90kg
- 1′ box jump 60cm
- 1′ rest

total score: 190

[fede22]

W.O.D. 11 marzo 2013 bw 71,6kg


Warm up
12′ handstand practice vertical


Skills
Press
Push press
Push jerk
Split


Strenght
Press
4′ emom 5-3-1-1 (40kg-50-60-70)
Push press
4′ emom 3-3-1-1 (60-65-70-70)
Push jerk
4′ emom 1-1-1-1 (70-70-72-75kg)


Wod
Time cap 15′
30-25-20-15-10-5
- push press 1/2 bw (40 kg)
- american swing 24/16
- burpees
…can you finish it?

wod tostissimo.. sono riuscito a finire i 3x20 tirati alla morte

[fede22]

W.O.D. 12 marzo 2013


Warm up
Time cap 10′
- 100 squat
- 100 sit up
- 100 push up
Completato


Skills
Clean
- pocket
- mid tight
- complete


Strenght
12′ emom
- 1 hang clean
- 1 clean
40-50-60kg


Wod
3′ on – 1′ off – 4 round
- 1,2,3,4 rope climb legless
- 2,3,4,5 hspu Deficit 20cm
- 3,4,5,6 clean 80% 50kg

In the remaining time: Max n. Double under
Score = 60

[fede22]

W.O.D. 13 marzo 2013


Warm Up
10 min. Practice Double Unders


Skills
Pull Up
- Strict
- Kipping
- Butterly


Strenght
Test Your 1RM
Strict Pull Up or Strict Dip

trazioni
2x1 x16kg
2x1 x24kg
2x1 x30kg

WOD
5 Rounds
1 min. Pull Up
1 min. Push Up
1 min. Squat
1 min. Rest

total score: 410

[fede22]

W.O.D. 14 marzo 2013

Warm Up
200 Sit Up
Shoulder Mobilty
Hips Mobility


Skills
Overhead Squat
Front Squat
Back Squat


Strenght
EMOM 4 min.
5-3-1-1 Overhead Squat (20-30-30-35kg)
EMOM 4 min.
5-3-1-1 Front Squat (60-70-80-90kg)
EMOM 4 min.
5-3-1-1 Back Squat (100-110-120-120kg)


WOD
30 Overhead Squat @1/2BW 20kg
20 American Swing @24
10 Toes 2 Bar
30 Front Squat @1/2BW 40kg
20 American Swing @24
10 Toes 2 Bar
30 Back Squat @1/2BW 40kg
20 American Swing @24
10 Toes 2 Bar
Time Cap 12 min.

[fede22]

W.O.D. 15 marzo 2013

Warm up
Time cap 10′
- push up 18->2
- a.swing 2->18


Skills
Bench press
Strenght
Emom 12′
1 RM bench press

1x60
1x80
1x90
1x100
1x110 N

Wod
2 round:
1′ bench press 1/2bw ​40kg
1′ ghd
1′ rest
1′ row cal
1′ burpees
1′ rest
Then:
3′ max n. wall climb

Total Score: ​316

[fede22]

W.O.D. 21 marzo 2013


Warm Up
13.3
AMRAP 12 min.
150 Wall Ball 10/6kg
90 Double Unders
30 Muscle Up


Skills
Clean


Strenght
EMOM 12 min.
1 Clean
Test Your 1RM

1x50
1x50
1x60 N
1x60
1x70
1x70
1x70


WOD
Ladder 2,4,6,8,….
Power Clean 3/4BW 50kg
Dip
Each Set 1 Rope Climb
Time Cap 12 min.

Score: 2-4-6-8-10