Fede Cr0w Diary

[fede22]

W.O.D. 05 aprile 2013


Warm up
50-40-30-20-10
- sit up
- push up


Skills
Bench press

Strenght
Emom 12′
Bench press
Test your 3RM

3x40
3x60
3x70
3x80
3x90


Wod
4 rounds – 3′ on – 1′ off
- 1′ bench press 40kg
- 1′ row or double under
- 1′ ghd or american swing

total score: 230

[fede22]

W.O.D. 8 aprile 2013


Warm up
10′ amrap
- 50 double under
- 15 box jump 80cm


Skills
Snatch


Strenght
Emom 10′
Snatch
Test your 1RM

1x20
1x30
1x40
1x40
1x50

Wod
15′ ladder 2-4-6-8-10-12-14….
- hang power snatch 1/2bw 40kg
- burpees

Score: 12 snatch 14 burpees

[fede22]

W.O.D. 09 aprile 2013


Warm Up
5 Rounds
41 American Swing
41 Sit Up


Skills
Deadlift


Strenght
EMOM 12 min.
3 Deadlift

3x70
3x90
3x110

cinta
3x130
3x140


WOD
4 Rounds
3 min. On
1 min. Off
5 Deadlift with your 3RM 110kg
50 Air Squat
Max Toes to Bar

Score toes to bar: 47

3 muscle up agli anelli di fila, stretching/scarico

[fede22]

W.O.D. 10 aprile 2013


Warm Up
8 min. Plank
every Stop do:
5 Push Up (1st)
10 Push Up (2nd)
15 Push Up (3rd)


Skills
Press
Push Press
Push Jerk


Strenght
EMOM 4 min.
5-3-1-1 Pres 5x30 3x40 1x50 1x50
EMOM 4 min.
5-3-1-1 Push Press 5x60 3x60 1x70 1x70
EMOM 4 min.
5-3-1-1 Push Jerk 5x70 3x70 1x75N causa mano sbucciata 1x75Si mano ancora più sbucciata


WOD
AMRAP 4 min.
30 Press 1/2BW 35kg
Max Double Unders
Rest 1 min.
AMRAP 4 min.
40 Push Press 1/2BW 35kg
Max Double Unders
Rest 1 min.
AMRAP 4 min.
20 Push Jerk 1/2BW
Max Double Unders

Total number double unders: 100

6xmuscle up anelli, stretching

[fede22]

W.O.D. 11 aprile 2013


Warm Up
150 American Swing
Every Minute do 2 Sprint


Skills
Clean


Strenght
EMOM 12 min.
1 Clean Pull
1 Squat Clean


clean pull
1x40
1x60
1x70
1x70


clean
1x40
1x40
1x60
1x60
1x70N
1x70
1x70N gomito basso


WOD
1 min. Squat Clean 3/4BW 40kg
1 min. GHD
1 min. Rest
1 min. Squat Clean 3/4BW
1 min. Dip
1 min. Rest
1 min. Squat Clean 3/4BW
1 min. Row (cal)
1 min. Rest
1 min. Squat Clean 3/4BW
1 min. Box Jump


Total score: 140

[fede22]

W.O.D. del 15 aprile


Warm up
Run 200m
20 situp
Run 400m
20 back extension
Run 800m
20 push up


Skills
Overhead/front/back squat


Strenght
Test your 1RM back squat

Squat sotto il parallelo

Overhead (tecnica)

bilanciere scarico (20kg) 4 min. di tecnica

front squat

3x50
3x70
3x90 facili

back squat

3x90
1x100
1x110 facili

Wod
Amrap 12′
Ladder
5, 10, 15, 20… Front squat40kg
1, 2, 3, 4… Wall climb

Score: front squat 5-10-15-20-25/ wall climb 1,2,3,4,5

[fede22]

W.O.D. 16 aprile 2013


Warm Up
50 sit up
1-2-3-4 bear walk

Skills
Bench Press


Strenght
EMOM 12 min.
3 Bench Press


3x40
3x50
3x60
3x70
3x80


WOD UNBROKEN
AMRAP 12 min.


unbroken bench press 1/2 bw 50kg
unbroken double unders

total score: 105

[fede22]

W.O.D. 17 aprile 2013
Warm Up
500mt Row
50 Sit Up
50 Double Unders
50 Push Up

Skills
Snatch

Strenght
EMOM 12 min.
3 Snatch

3x20
3x30
3x40
1x50 no shrugs fail
1x50 ok



WOD AMRAP 8'
4 Snatch with your 3RM 40kg
8 Toes 2 Bar
200mt Run / 16 Box Jump

Cash Out
Tabata Burpees Jump Over Bar 20' on 10' off 8 rounds

ok.... il tabata burpees a fine wod è stata una legnata.... battiti a mille, ma è andata abbastanza bene