Fede Cr0w Diary

[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

[fede22]

W.O.D. 18 aprile 2013


Warm UP
4 min. Rope Wave
4 min. Double Unders
4 min. Sit Up

Skills
Rope Climb
HSPU

WOD
3 Rounds
90 sec. Max Reps HSPU
90 sec. Max Reps GHD / Sit Up
90 sec. Max Reps Rope Climb
90 sec. Max Reps American Swing 16/12kg
90 sec. Rest (no rest 3xmuscle up anelli)

stretching

[fede22]

W.O.D. 19 aprile 2013
Warm up
150 american swing 16/12
Emom 15 situp or 15 back extension

Skills
Deadlift

Strenght
Emom 12′ test your 2RM Deadlift

3x70
3x90
2x110
cinta
2x130
2x130
2x140 easy

Wod
Tabata Deadlift bw 70kg 20' on 10' off 8 rounds
Rest 1′
Tabata box jump 60/50 20' on 10' off 8 rounds
Rest 1′
Tabata burpees 20' on 10' off 8 rounds
Rest 1′
Score= worst series of each exercise 8-6-6

workout veramente tosto.... lo consiglio a tutti, i numeri 8-6-6 indicano le serie peggiori negli 8 rounds dei tre esercizi,scopo del tabata

voi che numeri farete?????