W.O.D.

  • 23/01/2018

    BEGINNERS

    7' Amrap

    5 FS from ground

    10 cal row

    rest 2'

    TC 7'

    4 rounds

    10 Dumbbell Snatch alternati

    250m run

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

    INTERMEDIATE

    By in 1200 mrun

    3 rounds of

    team 4 person

    1 person  15 cal bike + 2 person time DU

    3 person 15 cal row + 4 person time DU

    cash out 1200m run

    TC 30'

  • 22/01/2018

    BEGINNERS

    8'Amrap

    2 DL 60/40kg + 2 Push Up hand release

    aumento di due rep a rounds

    rest 2'

    8' Emom

    ODD 5 D. thrusters one arm (4 for arm)

    EVEN 10 BJ Over

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

    INTERMEDIATE

    wod in team 2 person

    Amrap 18'

    WB 100 Sincro (1 mirino 2 persone)

    BURP 100 Sincro

    CAL row 100 da dividere


  • 19/01/2018

    BEGINNERS

    7'Amrap

    7 Jumping pull up/ 5 Pull Up

    14 Squat

    12 cal bike/9 cal bike w

    rest 2'

    7' Emom

    5 Burp to bj + rest time cal row

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

    INTERMEDIATE

    7' Amrap

    3 PS

    12 WB

    5 Hspu

    rest 2'

    7' Emom

    15 Asw + rest time v-up

  • 18/01/2018

    BEGINNERS

    7' amrap

    5 HPS

    7 DL with Kett

    rest 2'

    7' Amrap

    5 PP

    7 OHL with bumpers (7 for leg)

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

    INTERMEDIATE

    2 rounds of

    2' ROW

    1' Rest

    2' Bike

    1' Rest

    2' DU

    1' rest

  • 17/01/2018

    BEGINNERS

    21 - 18 - 15 - 12 - 9 - 6

    Thrusters 30/20kg + Push Up hand release + cal row 

    TC 15'

    -----------

    INTERMEDIATE

    16' EMOM

    ODD 1 DT : 12 DL + 9 HPC + 6 PJ

    EVEN 12 Weight Sit Up with bumpers

  • 16/01/2018

    BEGINNERS

    4 rounds of

    250m run

    25 DU/50 su

    TC 9'

    rest 2'

    4 Rounds of

    20 cal bike / 15 cal bike

    12 burp/ 9 burp w

    TC 9'

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

    INTERMEDIATE

    I GO YOU GO

    4 Rounds of

    3 CS 70kg/40kg + 15 cal Row/12 cal W

    TC 8'

    rest 2'

    4 rounds of

    10 wb

    250m run

    TC 8'

  • 15/01/2018

    BEGINNERS

    7' Amrap

    15 asw

    12 Squat

    9 cal row

    rest 2'

    5 rounds

    5 D.Pc one arm (10 totali)

    7 TTB/10 KTE

    9 cal bike

    tc 7'

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

    INTERMEDIATE

    7' Amrap

    5 Hspu/2 WW

    7 CTB/10 Pull up

    rest 2'

    5 Rounds of

    5 Burp to bj 

    10 Pistol /15 squat

    ogni due rounds 20 Sit up

    tc 7'

  • 14/01/2018

    WOD IN TEAM

    Team 3 person

    5 rounds of

    5 pull up (a testa)

    7 burp sincro

    9 Thrusters 20kg/15kg sincro 

    30 cal row (da dividere)

    TC 15'

    rest 2'

    5 rounds of

    5 bj (a testa)

    7 MBC Sincro

    9 Sit Up sincro

    30 cal bike (da dividere)

    TC 15'




  • 13/01/2018

    BEGINNERS

    8' Amrap

    8 BJ over

    8 HPS 25kg-15kg /12 D.snatch

    rest 2'

    8' Emom

    ODD 10 Push Up hand release

    EVEN 10 WB

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

    INTERMEDIATE

    8' amrap

    20 du/40 su

    8 burp target

    rest 2'

    8' emom

    ODD 5 TTB + 10 Air Squat 

    EVEN 15 cal row/10 cal row W

  • 12/01/2018

    BEGINNERS

    5 rounds of

    15 cal ski erg /10 cal w

    15 cal bike / 10 cal bike

    250m run

    TC 15'

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

    INTERMEDIATE

    Amrap 8'

    2 BMU / 4 CTB / 6 Pull Up

    6 Thursters 30kg/20kg

    10 ASW 24/16kg

    rest 3'

    Emom 8'

    ODD 5 Hspu / 8 Push Up hand release + max rep Sit Up

    EVEN 10 OH LUNGE with bumpers + rest time max rep V- Up

  • 11/01/2018

    BEGINNERS

    12' Emom

    ODD 3 Burp + 6 oh lunge with bumpers 15/10kg + 9 cal row / 7 cal row w

    EVEN 3 pull up/6 Ring Row + 6 hpc 40kg/25kg + 9 squat jump/7 squat jump w

    ---------

    INTERMEDIATE

    wod in team 4 person (potete decidere di cambiare come volete)

    30' amrap

    120 cal ski erg  / 80 cal ski erg w 

    160 cal bike /120 cal bike w

    200 cal row /160 cal row w



  • 10/01/2018

    BEGINNERS

    8' Amrap

    15 asw

    9 STOH

    rest 2'

    6 rounds of

    TC 8'

    7 DL 60kg/40kg

    14 Bumpers OHS 

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

    INTERMEDIATE

    6 Rounds of

    i go you go

    7 HPS 30kg/20kg

    9 TTB/12KTE

    12 Cal Bike/10 Cal Bike

    TC 18'

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