W.O.D.

  • 25/06/2019

    BEGINNERS

    10' amrap

    5 STOH 35/25kg

    10 d.snatch alternati

    5 FS with barbell 25/25kg

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

    INTERMEDIATE

    6 rft

    TC 10'

    10 Pull ups

    10 Burp To bj over

    each 2 rounds 6m hsw/3 ww

  • 24/06/2019

    BEGINNERS

    TC 12'

    6 RFT

    5 HSPU

    2 Pull up + 8 Jumping Pull Up

    15 Sit Up

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

    INTERMEDIATE

    Amrap 12'

    2 TGU

    3 HCJ 60/35kg

    4 DEVIL PRESS

  • 23/06/2019

    TEAM WOD

    Persone A+B

    Accumulare in due 150 cal di row

    each 3': 5 burp sincro + 10 D.snatch alternati sincro

    rest 3' (il cambio ce nel momento che la parte del team A+B o C+D finisce)

    Persone C+D

    Accumulare in due 150 cal di bike

    each 3': 5 pull up sincro + 10 WB sincro

  • 22/06/2019

    BEGINNERS

    Amrap 8'

    10 goblet squat with kett

    5 ttb

    5 Push up hr

    10 ghd

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

    INTERMEDIATE

    TC 8'

    30 wb 9/6kg

    30 cal row

    20 DL 100/55kg

    200m run

    10 man makers

  • 21/06/2019

    BEGINNERS

    12' Emom

    ODD burp to bj

    EVEN 40 sec row max cal

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

    INTERMEDIATE

    12' emom

    ODD 5 ttb + 10 jumping lunge

    EVEN 5 ohs + 10 PP 40/25kg

  • 20/06/2019

    BEGINNERS

    TC 10'

    20 16 12 8

    Cal bike & dumbbell hang clean jerk one arm (10 for arm.... 8 for arm ecc )

    in the remaning time max rep wb

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

    INTERMEDIATE

    10 ' Amrap

    1 rope climb

    10 burp

    1 bmu/ 3 jumping bmu

    10 cal row

    1 rmu/3 ring dip

    10 du/30 su

  • 19/06/2019

    BEGINNERS

    5 rft

    TC 15'

    21 ASW

    15 Thrusters

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

    INTERMEDIATE

    TC 15'

    6 rft

    10 HSPU

    10 BJ

    rest 1' each rounds

    in the remaning time ma rep Pull Ups

  • 18/06/2019

    Visto che sabato passato non abbiamo potuto fare questo WOD perchè non farlo oggi:

    BEGINNERS

    12' amrap

    3 PULL UP STRICT

    6 HSPU

    9 SIT UP

    rest 1' each rounds

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

    INTERMEDIATE

    12' amrap

    5 HPC 50/30kg

    5 DEVIL PRESS

    5 FS from rack 60/40kg

    rest 1' each rounds

  • 17/06/2019

    ONLY WOD

    B.In 1000m run


    10 rounds of

    10 HPS 40/25kg

    8 Burp

    6 TTB


    C.Out 1000m run

    TC 30'

  • 16/06/2019

    TEAM WOD

    Amrap 25'

    50 PC i go you go

    50 cal assoult bike da dividere

    50 wb

    50 cal row da dividere

    50 pull up da dividere

    500m run


  • 15/06/2019

    BEGINNERS

    12' amrap

    3 PULL UP STRICT

    6 HSPU

    9 SIT UP

    rest 1' each rounds

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

    INTERMEDIATE

    12' amrap

    5 HPC 50/30kg

    5 DEVIL PRESS

    5 FS from rack 60/40kg

    rest 1' each rounds

  • 14/06/2019

    JACK

    AMRAP in 20 minutes

    • 10 Push Presses 
    • 10 Kettlebell A.Swings 
    • 10 Box Jumps 
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