W.O.D.

  • 25/02/2019

    BEGINNERS

    TC 12'

    21 18 15 12 9

    Pull Up & Cal Bike

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

    INTERMEDIATE

    TC 12'

    6 Rounds of

    12 HPC 50/30kg

    15 burp


  • 24/02/2019

    Workout 19.1


    Complete as many rounds as possible in 15 minutes of:

    19 wall-ball shots

    19-cal. row


    Men throw 20-lb. ball to 10-ft. target

  • 23/02/2019

    BEGINNERS

    TC 10'

    21 18 15 12 9

    WB & Step Up over

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

    INTERMEDIATE

    WMG

    5' amrap 

    10 thrusters 40/25kg

    10 cal bike erg 

    10 v-up


    rest 1'


    5' amrap

    10 OHS

    10 cal assoult bike

    10 hspu 

  • 22/02/2019

    WOD 1

    Team wod

    6' amrap

    30 cal bike da dividere

    20 DL da dividere 90/50kg

    10 PP for arm one dumbbell sincro 20/12,5kg

    rest 3' rest

    6' amrap

    30 cal row da dividere

    20 fs da grounds da dividere 60/35kg

    10 pc for arm one dumbbell sincro

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

    WOD 2

    4 rft

    team wod

    30 ttb da dividere

    20 squat sincro

    10 Burp to bj a testa 

    TC 15'

  • 21/02/2019

    BEGINNERS

    12' amrap

    12 cal Row

    9 burp target

    6 devil press

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

    INTERMEDIATE

    TC 12'

    6 rounds of

    5 PS 30/20kg

    10 WB

    15 ASW

  • 20/02/2019

    BEGINNERS

    tc 12'

    21 18 15 12 9 

    Thrusters e Bike erg

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

    INTERMEDIATE

    amrap 12'

    10 Pull Ups

    12 d. snatch

    14 oh lunge with bumpers

  • 19/02/2019

    BEGINNERS

    total time 15'

    Parte A:

    12' amrap

    2 strict pull ups

    4 Ring Push Ups

    6 Pistol

    rest 1' each rounds

    after 12' 

    Parte B

    in the  remaning time 3' max rep GHD

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

    INTERMEDIATE

    2 rounds of:

    Interval training

    1' on bike target 20/12 cal

    1' off

    1' on run target 250m/160m

    1' off

    1' on row target 20/15 cal

    1' off

    1' on ski erg target18/12 cal

    1' off

  • 18/02/2019

    WOD 1

    DT with Dumbbell in team I go you go

    Five rounds for time of:
    Deadlift, 12 reps
    Hang power clean, 9 reps
    Push jerk, 6 reps

    TC 14'

    -----------

    WOD 2

    3 rounds of

    10 burp

    15 M/10W cal row

    10 bj over

    15 M/10W cal bike

    TC 2:00M/2:30 W

    rest 1/1


  • 17/02/2019

    MURPH (a rounds)

    1600m run

    5 rounds of

    10 pull ups

    20 push ups

    30 squat

    1600m run

  • 16/02/2019

    BEGINNERS

    TC 12'

    21 18 15 12 9

    Thrusters & RR

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

    INTERMEDIATE

    Amrap 12'

    12 WB

    12 Step up Over with 2 dumbbells

    12 Row

  • 15/02/2019

    BEGINNERS

    10' Amrap

    5 TTB

    10 Burp

    15 cal row

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

    INTERMEDIATE

    10' Emom

    ODD 7 HPS

    EVEN 9 D.Thrusters



  • 14/02/2019

    BEGINNERS

    Team wod

    Amrap 10'

    A- 1 person: 30 cal /20 cal w Bike 

    B- 2 person: 20 Hps 40/25kg

    (1 round è composto da parte A + parte B si può decidere di cambiare quando uno vuole sia sulla bike che sull'eserciio di Hang Power Snatch)

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

    INTERMEDIATE

    TC 10'

    12 10 8 6 4  Burp to Bj over

    24 20 16 12 8 cal row



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