W.O.D.

  • 12/12/2019

    BEGINNERS

    8 rounds

    25 du/su

    15 cal row/12 w

    10 cal ski erg/8 w

    TC 14'

    -----------

    INTERMEDIATE

    6 rounds of

    4 Push ups HR

    8 cal bike

    12 BJ

    16 GHD

    TC 15'

  • 11/12/2019

    BEGINNERS

    5 rounds of

    12 Thrusters

    12 BJ

    TC 10'

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

    INTERMEDIATE

    6 rft

    8 FS from grounds 50/35kg

    16 asw 24/16

    TC 10'

  • 10/12/2019

    BEGINNERS

    15' amrap

    5 push ups 

    7 TTB/Kte

    9 squat jump

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

    INTERMEDIATE

    16' emom

    ODD 3 ctb/pull ups + 6 Burp + 9 squat

    EVEN 18-20 cal M / 12-15 cal W ROW

  • 09/12/2019

    BEGINNERS

    12' emom

    ODD 4 stoh from rack 50/25kg rest time max rep asw

    EVEN 8 OH lunge 20/15kg rest time max rep bumper snatch

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

    INTERMEDIATE

    12' amrap

    8 OHS 30/20kg

    8 TTB

    8 devil press one arm (4 for arm)


  • 07/12/2019

    BEGINNERS

    Team Wod 

    Amrap 12'

    24 D.snatch Sincro

    16 FS with dumbbell sincro

    8 Devil press one arm sincro (4 for arm)

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

    INTERMEDIATE

    Team Wod

    21 18 15 9

    WB i go you go (tutte le rep prima uno poi l'altro)

    burp to BJ 1 box in due (1 rep a testa)

    TC 12'



  • 06/12/2019

    BEGINNERS

    Team Wod

    5 rounds a testa

    I go you go

    10 cal bike erg / 8 Cal W

    8 HSPU/ Propedeutica HSPU

    6 TTB/ 10 KTE

    4m Bear walk

    TC 1:30 each rounds

    TC 15

    -----------

    INTERMEDIATE

    EMOM 16'

    1' Ski erg max cal

    1' rest

    1'  sec  Assoult bike max cal

    1' rest

    1' Max Cal row

    1' rest

    1' ma meters runner

    1' rest

  • 05/12/2019

    BEGINNERS

    5 rounds 

    10 Pull Ups

    20 Sit Up

    10 Push Up hr

    20 V-Up

    TC 12'

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

    INTERMEDIATE

    3' for: 20 BJ rest time max cal row

    rest 1'

    3' for: 20 ttb rest time max cal bike

    rest 1'

    3' for: 20 HSPU rest time max rep du/su

    rest 1'

  • 04/12/2019

    BEGINNERS

    Amrap 12'

    5 bj

    10 cal row

    15 WB

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

    INTERMEDIATE

    Amrap 12'

    5 DL 100/55kg

    10 Hang Dumbbell Clean Squat one arm (5 for arm)

    each 2 rounds 10 OH lunge with Bumpers 20/15kg ALT

  • 03/12/2019

    BEGINNERS

    4 Rounds of

    10 STOH with 2 Dumbbell

    15 DL with 2 Dumbbell (stesso carico stoh)

    20 LUNGE Front rack

    TC 10'

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

    INTERMEDIATE

    21 15 9

    PS 30/20kg + Cal row + Burp target

    TC 10'



  • 02/12/2019

    BEGINNERS

    15 12 9 6

    CLEAN SQUAT 50/25KG

    BURP

    TC 12'

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

    INTERMEDIATE

    6 ROUNDS OF

    10 PULL UPS

    20 PUSH UPS

    30 SQUAT

    TC 12'

  • 01/12/2019

    TEAM WOD

    20' amrap

    5 TTB

    10 Pistol

    15 ASW

  • 30/11/2019

    BEGINNERS

    amrap 12'

    5 Push Up

    10 cal Bike

    15 WB

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

    INTERMEDIATE

    21 15 9

    HPS 30/20kg & Burp target

    TC 8'

    rest 2'

    2' max rep sdhp

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