Fede Cr0w Diary

[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

[fede22]

W.O.D. 25 marzo 2013

Warm Up
3 Rounds
50 Air Squat
25 Push Up
5 Sprint

Skills

Squat
Overhead
Front
Back


Streght

EMOM 4 min.
5 Overhead Squat
5x20 5x20 5x30kg


EMOM 4 min.
5 Front Squat
5x60 5x60 5x80 5x80

EMOM 4 min.
5 Back Squat
5x80 5x100 5x100

WOD

5 Rounds
AMRAP 2 min.
30 Squat
Max DOuble Unders
Rest 1 min.

choose your destiny
Overhead Squat 40/25kg
Front Squat 50/35kg
Back Squat 60/45kg

[fede22]

W.O.D. 26 marzo 2013


Warm Up
50 Sit Up
1-2-3 Bear Walk


Skills
Bench Press


Strenght
EMOM 12 min.
5 Bench Press

5x40
5x60
5x80
5x80

WOD
UNBROKEN
AMRAP 15 min.


Bench Press BW – Max Rep. 60kg


American Swing 24/16kg – Max Rep.


Rope Climb Legless or Pull Up- Max Rep.

Total Score: 190

[fede22]

W.O.D. 27 marzo 2013


Warm Up
5 Rounds
1 min. Run
1 min. Wall Ball

Skills
Snatch

Strenght
EMOM 12 min.
1 Snatch High Pull
1 Squat Snatch

1x20
1x30
1x30
1x40
1x40
1x50
1x50
1x50 N

WOD
4 Rounds
AMRAP 3 min.
3 Snatch 80% 1RM 40kg
6 Box Jump 60/50cm
9 Toes to Bar
Rest 1 min.