W.O.D.

  • 28/04/2019

    Stretching & Mobility

  • 27/04/2019

    BEGINNERS

    Amrap 12'

    10 DL with 2 Dumbbell

    10  HSPU

    10 Cal Ski erg

    -----------

    INTERMEDIATE

    21 15 12 9

    Thrusters e TTB

    TC 12'

  • 26/04/2019

    TEAM WOD (3 persone)

    25' amrap

    30 PC 50/25kg da dividere

    50 cal row da dividere

    30 Burp to bj da dividere

    50 cal bike da dividere 

  • 24/04/2019

    BEGINNERS

    5 rounds of

    15 TTB

    21 ASW

    each 2 rounds of 9 WB

    TC 12'

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

    INTERMEDIATE

    amrap 12'

    15 m Transport with 2 dumbbell

    10 PS 30/20kg

    5 FS from ground 60/40kg

  • 23/04/2019

    BEGINNERS

    3 rounds of

    15 cal assoult  Bike / 10 w

    15 Burp

    15 cal row / 10 w

    15 RR

    TC 10'

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

    INTERMEDIATE

    4 Rounds of

    20 Pull Ups

    15 Push Ups

    10 BJ

    TC 10'

  • 20/04/2019

    5 rounds of

    15 BJ

    20 D.Snatch alt 

    rest 2'

    2000m run

    TC 25' 

  • 19/04/2019

    BEGINNERS

    12' amrap

    6 DEVIL PRESS

    12 WB

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

    INTERMEDIATE

    5 rft

    21 ASW

    15 ROW

    9 HSPU

    TC 14'

  • 18/04/2019

    BEGINNERS

    TC 8'

    2 rounds of

    12 Burp

    12 DL with 2 kett M 24-32kg/ W 16-20kg

    400m RUN

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

    INTERMEDIATE

    8' amrap

    12 Hang Dumbbell Clean & jerk one arm (6 for arm)

    8 TTB

  • 17/04/2019

    WOD 1

    5 rounds of

    10 HPS

    10 Burp to BJ

    TC 12'

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

    WOD 2

    Amrap 12'

    250m run

    150 su/100 du


  • 16/04/2019

    BEGINNERS

    8 rounds of:

    10 Thrusters 20kg/15kg

    14 cal row/10 cal w

    TC 12'

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

    INTERMEDIATE

    TC 6'

    4 rounds of

    2 BMU

    6 Burp target

    12 Cal ski erg

    rest 1'

    TC 6'

    4 rounds of

    12 Cal bike erg

    6 BJ over

    2 rope Climb

  • 15/04/2019

    BEGINNERS

    12' amrap

    20 squat

    15 sit up

    10 rr

    5 hspu

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

    INTERMEDIATE

    12' amrap

    7 hang power clean 

    14 wb

    21 DL with 2 kett


  • 14/04/2019

    TEAM WOD

    TC 15'

    30 burp to bj da dividere

    40 pull ups

    50 bs 50/30kg from grounds da dividere

    60 OH Lunge with bumpers 20/15kg da dividere



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