W.O.D.

  • 19/08/2019

    WOD 1

    12' emom

    ODD 3 DL al 75%

    EVEN 4 PP from rack al 70%

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

    WOD 2

    12' Amrap

    10 Dumbbell Thrusters one arm (5 for arm)

    10 Burp

    10 D.snatch alternati


  • 11/08/2019

    BOX chiuso  dall' 11/08/2019 al 18/08/2019

    ci vediamo il 19/08/2019

  • 10/08/2019

    "Fight Gone Bad!"

    Three rounds of:

    Wall-ball, 20 pound ball, 10 ft target (Reps)

    Sumo deadlift high-pull, 75 pounds (Reps)

    Box Jump, 20" box (Reps)

    Push-press, 75 pounds (Reps)

    Row (Calories)

  • 09/08/2019

    WOD 1

    Amrap 10'

    3 DL 85%

    4 Bench press 80%

    rest 30 sec each rounds

    -----------

    WOD 2

    EMOM 10'

    ODD 3 SP from ground al 80%

    EVEN 8 STEP UP with 2 dumbbell



  • 08/08/2019

    WOD 1

    TC 10'

    1600m run (5 giri)

    in th remaning time

    max rep DU

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

    WOD 2

    21 15  9

    ASW  & D.Thrusters & GHD

    TC 10'

  • 07/08/2019

    WOD 1

    tc 12'

    FS from rack

    2x 4 al 80%

    2x 3 al 85%

    2x 2 al 90%

    2x 1 al 95%

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

    WOD 2

    Amrap 12

    8 PC 50/35kg

    12 1 burp + 1 ctb

  • 06/08/2019

    WOD 1

    10' amrap

    4 HSPU

    8 RR

    12 Pistol

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

    TC 12'

    30 BJ over

    30 cal row

    30 Push Up

    30 cal bike

    30 TTB

    30 DU

  • 05/08/2019

    WOD 1

    RANDY

    75 PS 35/25kg

    TC 10'

    ----------

    WOD 2

    5 rounds

    tc 10'

    20 WB

    10 PULL UPS

    rest 30 sec rest

  • 04/08/2019

    REST

  • 03/08/2019

    WOD 1

    5 rounds 

    10 Devil Press

    10 Step up over with dumbbell

    each 2 rounds 1 DL al 85%

    TC 12'

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

    WOD 2

    12' Emom

    ODD 5 STOH from ground 60/35kg

    EVEN 3 BMU / 5 jumping bmu

  • 02/08/2019

    WOD 1

    Team wod

    150 cal bike da dividere/120 w

    TC 10'

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

    WOD 2

    Amrap 12'

    I go you go

    10 cal row/8 w

    12 Jumping lunge

    10 V- up

    12 Burp

    10 cal row/8 w


  • 01/08/2019

    WOD 1

    8 rounds of:

    1 rope climb

    2 ww

    3 strict pull ups

    4 pistol

    tc 12'

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

    WOD 2

    Amrap 12'

    10 BJ

    5 dip

    10 ghd

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