W.O.D.

  • 18/11/2017

    BEGINNERS

    12' amrap

    10 cal bike

    10 wb

    10 ttb/10 kte

    ----------

    INTERMEDIATE

    12' amrap

    10 burp over the safety box

    10 PS 35kg/25kg

    10 V-UP

  • 17/11/2017

    BEGINNERS

    6 rounds of

    3 Pull Up/6 RR/ 9 J.Pull Up

    6 FS from ground barbell 40kg/25kg

    9 Dumbbell PC 15kg/10kg

    TC 11'

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

    INTERMEDIATE

    Monostrutturale:

    10 rounds of

    I go you go

    1' max cal row target M 25 / Target W 20

    1' rest

    TOTAL time 20'

  • 16/11/2017

    BEGINNERS

    20 cal row M / 15 cal row W

    I go you go

    8 rounds totali

    TC 20' M / 22' W

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

    INTERMEDIATE

    6 rounds of

    8 Burp Bj over

    12 STOH 40kg/25kg

    250m run

    TC 18'


  • 15/11/2017

    BEGINNERS

    12' amrap

    4 STOH

    8 KTE

    12 Cal Bike

    -----------

    INTERMEDIATE

    Amrap 12'

    12 D. Snatch

    12 WB

  • 14/11/2017

    BEGINNER

    6rnd

    6 prop. hspu 

    12 bj

    18 cal row/ w 15 cal row

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

    INTERMEDIATE

    I go you go

    5 rnd

    3 clean squat m 60kg/ w 40kg

    12 asw/ w9 asw

    15 cal bike/ w 12 cal bike

  • 13/11/2017

    BEGINNER

    6 rnd

    12 dl

    15 thruster with fat bar m 30kg w 20kg

    ogni 2 rnd 1' rest

    tc 16'

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

    INTERMEDIATE

    8rnd

    4 bmu/6 ctb/ 8 pull up

    6 ring dip/ 8 matador dip/ 10 dip su box 

    12 pistol/ 16  squat

    tc. 14'

  • 12/11/2017

    WOD

    5rnd

    3' AMRAP

    5 ttb

    6 fs

    7 push up

    1' rest each round

  • 11/11/2017

    BEGINNRS

    amrap 15'

    5 Push Up

    10 BJ over

    15 Sit up

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

    INTERMEDIATE

    6 rounds 

    9 Burp

    7 PC 45kg-50kg/25kg-30kg

    5 D. PP

    Total TIME 20'

  • 10/11/2017

    BEGINNERS

    8 rounds of

    5 TTB/10 KTE

    7 STOH 30kg/20kg

    9 Cal row

    TC 14'

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

    INTERMEDIATE

    15' amrap

    3 hspu

    5 Pull Up

    7 BJ

    9 Squat

  • 09/11/2017

    BEGINNERS

    TABATA row

    ret 1'

    TABATA bike

    rest 1'

    TABATA burp

    -------

    INTERMEDIATE

    KAREN

    150 wb

  • 08/11/2017

    BEGINNERS

    6 rounds of

    7 FS 40kg/25kg

    9 Burp

    11 Suicide

    TC 12'

    ----------

    INTERMEDIATE

    8' amrap

    20 OHL with Bumpers 20kg/15kg

    16 D. Thrusters one arm (each rep change arm)

    rest 2'

    2' max rep  Hang Power Snatch 20kg/15Kg


  • 07/11/2017

    BEGINNERS

    7' Amrap

    5 BJ

    7 RR

    9 Cal row

    rest 2'

    7' Amrap

    5 GHD

    7 Push Up

    30 SU / 9 DU

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

    INTERMEDIATE

    6 Rounds of

    10 Burp Target one leg (5 for leg)

    15 Asw 32kg-24kg/16kg-12kg

    10 cal bike

    TC 15'

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