W.O.D.

  • 21/06/2018

    BEGINNERS

    6 rft

    5 ttb

    7 Push up

    9 cal bike

    each 2 rounds 15 air squat

    TC 12'

    -----------

    INTERMEDIATE

    6 rft

    10 D.STOH 22,5/15kg

    5 DL 80/50kg

    12 cal Row/8cal w

    TC 12'

  • 20/06/2018

    BEGINNERS

    Amrap 10'

    5 GHD

    10 Burp

    15m Bear walk 

    Each 2 round 1 rope climb

    -----------

    INTERMEDIATE

    10' amrap

    5 HPS

    7 HSPU

    each 2 rounds 9 burp

  • 19/06/2018

    KELLY TC 35'

  • 18/06/2018

    BEGINNERS

    21 - 15 - 9 

    FS from grounds 50/30kg & Push ups & v - up 

    TC 10'

    ----------

    INTERMEDIATE

    TC 10'

    4 rounds of

    5 BMU

    10 BJ over

    15 cal bike / 10 cal w


  • 17/06/2018


  • 16/06/2018

    BEGINNERS

    HEAVY DAY

    5 4 3 3 2 2 DL

    start with 65% 70% 80% 85%

    ---------

    INTERMEDIATE

    12' emom cindy

    5 pull up

    10 push up

    15 squat

  • 15/06/2018

    BEGINNERS

    Amrap 10'

    5 ttb

    7 cal bike

    9 Squat Jump

    each 2 rounds 5 burp

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

    INTERMEDIATE

    EMOM 10'

    odd 4 Squat snatch 40/30kg / 6 PS

    even 15  cal row/ 12 cal w

  • 14/06/2018

    WOD 1

    Amrap 12'

    7 HSPU

    14 D.Snatch alternati

    21 cal Row / 15 cal w

    --------

    WOD 2

    I GO YOU GO (team 2 persone)

    4 rounds 

    25 DU + 20 cal bike/15 cal w

    TC 12'

    TC each rounds 1:30

  • 13/06/2018

    BEGINNERS

    Emom 10'

    3 HPC 45kg/25kg

    6 WB

    12 DU/SU

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

    INTERMEDIATE

    Emom 10'

    4 Burp to bj

    8 Sit Up

    12 cal row/ 10 cal w

  • 12/06/2018

    BEGINNERS

    amrap 9'

    5 Push up

    7 bj over

    9 sit up

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

    INTERMEDIATE

    Amrap 9'

    2 Squat clean 60kg/40kg

    4 oh lunge with bumpers 20/15kg

    each rounds incrementa 1 rep lo squat clan e 2 rep gli oh lunge

  • 11/06/2018

    WOD 1

    Amrap 7'

    12 pull up / 8 pull up w

    15 cal bike M / 12 cal w

    -------

    WOD 2

    21 - 15 - 9

    Thrusters & Burp

    40kg/30kg

    TC 7'

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

    WOD 3

    3 rounds of

    21 asw 24/16kg

    250m run

    TC 7'

  • 11/06/2018

    WOD 1

    Amrap 7'

    12 pull up / 8 pull up w

    15 cal bike M / 12 cal w

    -------

    WOD 2

    21 - 15 - 9

    Thrusters & Burp

    40kg/30kg

    TC 7'

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

    WOD 3

    3 rounds of

    21 asw 24/16kg

    250m run

    TC 7'


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