W.O.D.

  • 24/04/2018

    BEGINNERS

    5 Rounds of

    wod in team

    I Go you go

    9 STOH

    15 Cal row/12 cal w

    during the rest SU or DU

    TC 15'

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

    INTERMEDIATE

    8 Rounds of

    5 pull up / 3 CTB / 2 BMU

    6 Burp to bj

    9 cal Bike

    TC 15'


  • 23/04/2018

    BEGINNERS

    15' amrap

    4 RR

    8 v-up

    12 jimping lunge

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

    INTERMEDIATE

    6 rounds

    wod in team

    5 HPS i go you go

    10 d.thru. one arm sincro

    15 WB one target

    TC 14'

  • 22/04/2018

    Team wod

    4 rounds of

    21 FS Sincro

    21 burp sincro

    21 asw + 21 cal row (1 person asw e 1 person row  da alternare al secondo giro)

    tc 15'


  • 21/04/2018

    BEGINNERS

    6 rounds of

    15 cal Row/12 w

    9 burp over ther erg/ 7 w

    6 pull up/ 12 jumping pull up

    3 squat jump

    TC 12'

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

    INTERMEDIATE

    5 rounds of

    9 Thrusters

    12 GHD

    tc 6'

    rest 2'

    amrap 6'

    9 dl with 2 kett 32kg/24kg

    6 ctb M / 6 pull up W

    3 burp 




  • 20/04/2018

    BEGINNERS

    Amrap 12'

    10 BJ

    5 PC

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

    INTERMEDIATE

    24' Emom

    1' 15 Cal Bike M / 10 cal W

    2' 15 Cal M / 10 Cal W

    3' 15 burp

    4' Rest

  • 19/04/2018

    BEGINNERS

    24' Emom

    1' 15 Cal Bike M / 10 cal W

    2' 15 Cal M / 10 Cal W

    3' 30" HSH + 3 burp

    4' Rest

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

    INTERMEDIATE

    amrap 14'

    5 TTB

    10 D.Hang Clean jerk one arm (5 per parte)

    250m run

  • 18/04/2018

    BEGINNERS

    8 rounds of

    5 TTB/10 KTE

    7 Thrusters

    9 cal row

    TC 12'

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

    INTERMEDIATE

    12' emom

    ODD 10 D,Snatch alternati

    EVEN 12 OH lunge with 1 Kett


  • 17/04/2018

    BEGINNERS

    Amrap 15'

    3 WW

    5 pull up

    7 Squat

    250 m run

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

    INTERMEDIATE

    15' Amrap

    15 ASW

    3 PC 60kg/40kg

    15 cal row

    30 WB 

  • 16/04/2018

    BEGINNERS

    6 rft

    15 ASW

    12 D.pp One arm (6 for arm)

    9 FS from Ground

    TC 10'

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

    INTERMEDIATE

    10 rft

    5 TTB / 5 TTR

    7 Burp to BJ 

    9 Push Up HR

    TC 14'

  • 15/04/2018

    Death by thruster in team

    ogni minuto aumenta una rep di thrusters mentre rimangono fissi i 5 burp

    start with:

    5 Burp + 1 Thrus. (a testa)

    secondo minuto 5 burp + 2 thru ecc

    il peso lo decide il team 

  • 14/04/2018

    BEGINNERS

    8 rounds of

    6 RR

    12 KTE

    18 jumping Lunge

    TC 12'

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

    INTERMEDIATE

    8 Rounds of:

    4 HSPU

    8 FS from Ground

    12 D.Snatch alternati

    TC 12'

  • 13/04/2018

    BEGINNERS

    amrap 12'

    5 Push up hr

    10 cal row

    15 wb

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

    INTERMEDIATE

    10 rounds of

    6 pull up/4 CTB / 2 bmu

    8 bj

    12 jumping lunge

    TC 10'

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