W.O.D.

  • 25/09/2017

    BEGINNERS

    10 Rounds of

    10 J.Pull UP/7 Pull Up

    10 Push Up

    10 GHD sit UP

    TC 15'

    -----------

    INTERMEDIATE 

    Amrap 12'

    5 H Squat Snatch

    10 TTB/kte

    15 Cal Bike/12 cal bike W

  • 24/09/2017

    WOD IN TEAM

    60 sincro WB

    60 sincro BJ

    60 cal bike (10 a testa)

    60 sincro PP (30kg/20kg)

    60 sincro Burp


  • 23/09/2017

    BEGINNERS

    12' Amrap

    5 KTE/TTB

    7 BJ

    9 Burp

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

    INTERMEDIATE

    6 rounds of

    rest 1/1

    5 Burp

    7 PC

    9 Cal row


  • 22/09/2017

    BEGINNERS

    7 rounds 

    4 WW/8 HSPU-propedeutica

    8 Squat jump

    12 cal row/10 cal row W

    I GO YOU GO

    TC 20'

    --------

    INTERMEDIATE

    wod in team

    9 - 15 - 21

    Thrusters e burp lateral sincro

  • 21/09/2017

    BEGINNERS

    5 Rounds of

    20 Bumpers Power Snatch

    20 WB

    TC 12'

    --------

    INTERMEDIATE

    5 rounds of

    1' Suicide

    30" rest

    1' ROW

    30" rest

    TC 15'


  • 20/09/2017

    BEGINNERS

    EMOM 14'

    ODD 9 Thrusters

    EVEN 12 D. Snatch

    ------

    INTERMEDIATE

    Amrap 15'

    15 ASW

    12 Burp to BJ

    9 Cal bike

  • 19/09/2017

    BEGINNERS

    7' Amrap

    9 Dumbbell H.P.C

    12 cal Bike/10 cal bike W

    rest 2'

    7' Amrap

    12 ASW

    9 Burp

    -----------

    INTERMEDIATE

    16' amrap

    5 HSPU

    7 Pull Up

    9 cal Row

    rest 1' each rounds

  • 18/09/2017

    BEGINNERS

    Amrap 15'

    3 Pull Up

    6 Burp to BJ

    9 KTE

    rest 30" each rounds 

    -----

    INTERMEDIATE

    DT IN TEAM

    5 rounds of:

    12 DL

    9 H.P.C

    6 PJ

    I go YOU go with Partner

    TC 15'

  • 17/09/2017

    WOD IN TEAM

    Team 3 Persone

    120 cal row (20 a testa)

    90 BJ (15 a testa)

    60 Thrusters sincro (20kg M / 15kg W)

    30 Burp Sincro

    TC 20'

  • 16/09/2017

    BEGINNERS

    15' amrap

    4 Burp

    8 RR

    10 Sit Up 

    12 WB

    ---------

    TC 9'

    3 rounds of

    I GO YOU GO

    15 Cal Row M / 12 cal W

    9 bj over

    3  hspu

    rest 2'

    Amrap 7'

    20 DU/40 SU

    10 GHD

    5 Pull Up

  • 15/09/2017

    BEGINNERS

    TEAM 

    2 rounds of:

    200m RUN + SU/DU 

    rest 2' (plank)

    2 rounds of:

    25 cal bike M 450w / 18 cal bike W tenere 280w (no sprint) + Burp 

    TC 16'

    --------

    INTERMEDIATE

    Amrap 16'

    4 PC

    8 Push Up

    12 Pistol 

  • 14/09/2017

    BEGINNERS

    3 rounds of

    21 ASW

    15 BJ

    400m run

    TC 15'

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

    INTERMEDIATE

    TEAM 

    2 rounds of:

    200m RUN + SU/DU 

    rest 2' (plank)

    2 rounds of:

    25 cal bike M 450w / 18 cal bike W tenere 280w (no sprint) + Burp 

    TC 15'

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