W.O.D.

  • 17/12/2018

    BEGINNERS

    Amrap 9'

    1..2..3..4. ecc

    jump b.mu + Squat jump + push up

    -----------

    INTERMEDIATE

    TC 9'

    1000m row (TC 3:30m / 4:00 W)

    rest 1'

    rest time max rounds of:

    5 cal bike + 10 burp

  • 15/12/2018

    TEST

    18.2

    Workout 18.2

    1-2-3-4-5-6-7-8-9-10 reps for time of:
    Dumbbell squats
    Bar-facing burpees

    Workout 18.2a

    1-rep-max clean

    Time cap: 12 minutes to complete 18.2 AND 18.2a


  • 14/12/2018

    BEGINNERS

    B.IN 25 cal row / 10 cal W

    7 rounds of

    5 burp

    10 BJ

    15 KTE

    rest time max cal row

    TC 15'

    --------------

    INTERMEDIATE

    Lactacid work

    total time 15'

    3 rounds of

    10 CJ 40/25kg

    15 Cal bike / 10 W

    10 Thrusters 40/25kg

    TC 2:30 each rounds rest 2:30




  • 13/12/2018

    BEGINNERS

    TC 8'

    4 x

    5 HPC 40kg/25kg

    15 DL

    5 Step up over front rack one dumbbell

    -----------

    INTERMEDIATE

    8' EMOM

    ODD 18 cal row/15 cal W

    EVEN 5 Burp to Pull Up + 10 Jumping Lunge

  • 12/12/2018

    WOD 1

    2' bike

    1' rest

    2' run

    1' rest

    2' ski erg

    1' rest

    2' row

    1' rest

    2' du/su

    1' rest

    -----------

    15' emom

    6 hspu

    12 squat

    18  ghd


  • 11/12/2018

    BEGINNERS

    10' Amrap

    15 wb

    12 cal row

    ------------

    INTERMEDIATE

    10' amrap

    4 HPS 30/20kg

    8 BJ over

    12 TTB

  • 10/12/2018

    BEGINNERS

    21 15 9

    Thrusters + BJ + Pull Ups/jumping Pu

    TC 12'

    ------------

    INTERMEDIATE

    5 rft

    18 ASW

    20 OH Lunge one arm witn Dumbbell

    tc 12'

  • 07/12/2018

    BEGINNERS

    TC 12'

    6 rounds of

    15 D.Snatch alternato

    10 FS one dumbbell 

    -----------

    INTERMEDIATE

    12' amrap

    5 CTB

    10 Pistol

    15 Burp

  • 06/12/2018

    BEGINNERS

    12' amrap

    5 dip

    7 v-up

    9 squat

    -------------

    INTERMEDIATE

    12' amrap

    i go you go:

    1 rounds a test di 9 dl + 7 hpc + 5 stoh


  • 05/12/2018

    BEGINNERS

    TC 14'

    21 - 15 - 9

    Burp & TTB & HPS 20/15 kg

    in the rest time max rep ohs 20/15kg

    -------------

    INTERMEDIATE

    team wod

    6' amrap

    28 cal bike / 20 W da dividere

    14 Dumbbel snatch sincro / 10  W dumbbel snatch sincro

    rest 2'

    6' amrap

    28 cal row/ 20 cal w da dividere

    28 WB / 20 wb W da dividere

  • 04/12/2018

    WOD 1

    12' amrap

    200m RUN

    15 bj

    10 Pull Ups

    -------------

    WOD 2

    TC 12'

    5 rounds of

    21 asw

    12 dumbbel Clean squat

    each 2 rounds 6 shoulder press 40kg/20kg

  • 03/12/2018

    BEGINNERS

    6 rounds of:

    15 cal ROW

    10 dumbbel thrusters

    TC 12'

    --------------

    INTERMEDIATE

    12' amrap

    12 m oh lunge with kett one arm 16kg/12kg

    8 DL 100/55kg

    6 BURP 

    4 BMU



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