W.O.D.

  • 26/01/2020

    Buon Compleanno TICO

    TEAM WOD (2 persone)

    30' amrap

    24 HSPU da dividere

    1 DL 120kg/65kg a testa

    20 Dumbbel snatch alt da dividere

    20 cal row da dividere

  • 25/01/2020

    BEGINNERS

    Amrap 14'

    8 PULL UPS 

    6 Hang Squat Clean 40/25kg

    12 cal BIKE

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

    INTERMEDIATE

    TC 15'

    2 rounds of

    50 BJ

    40 TTB

    30 Push Ups HR

    20 Squat



  • 24/01/2020

    BEGINNERS

    4 rounds of

    21 ASW

    12 Burp to STEP UP over with 2 Dumbbell

    TC 10'

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

    INTERMEDIATE

    21 15 9 of

    BURP + GHD + GTOH 40/25kg + Ring Row

    TC 10'

  • 23/01/2020

    BEGINNERS

    Amrap 14'

    5 DL

    7 WB

    9 BJ

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

    INTERMEDIATE

    14' Amrap

    25 DU /50 SU

    200m run

    10 PISTOLS

    5 CTB/Pull Ups

  • 22/01/2020

    BEGINNERS

    TEST

    2000m row

    TC 8 M / 8:30 W

    -----------

    INTERMEDIATE

    5 RFT

    1 rounds of: 9 DL + 6 HPC + 3 STOH 55/35kg

    20 WB

    TC 10'

  • 21/01/2020

    BEGINNERS

    12' amrap

    10 TTB

    10 J.Lunge

    10 Burp

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

    INTERMEDIATE

    12' amrap

    12 cal row / 10 W

    8 Devil Pressone arm

    4 squat Clean 

  • 20/01/2020

    Beginners

    EMOM 12'

    ODD 10 BJ rest Time Plank

    EVEN 15 cal row M/10 Cal W rest Time Squat


    Intermediate

    6x

    5 TTB

    10 HSPU

    20 Jumping Lunge

    TC 12'

  • 19/01/2020

    TEAM WOD

    B in 1000m run together with mb (1 palla potete scambiarla uando volete)

    6x

    10 OH Lunge with bumpers (10 a testa I go you go)

    10 Hps da dividere

    10 WB  (10 a testa I go you go)

    C.out 1000m togheter with mb (1 palla potete scambiarla uando volete)

    TC 25'

  • 18/01/2020

    Beginners

    Amrap 20'

    2...3...4.. ecc

    PC & Squat Jump

    ----------

    Intermediate

    Cindy rivisitato

    20' amrap

    5 CTB

    10 Burp

    15 Squat

  • 17/01/2020

    Beginners

    1000m row

    100 burp

    1000m run

    TC 15'

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

    Intermediate

    4 rounds

    50 DU / 80 su

    20 Push ups

    10 OHS 40/35kg

    TC 12'

  • 16/01/2020

    BEGINNERS

    5 rft

    10 Pull Ups

    10 Dumb.STOH 1 arm (5 for arm)

    10 Assoult bike M / Bike erg W

    TC 12'

    -----------

    INTERMEDIATE

    Emom 12'

    ODD 1 Cluster + 1 Thruster + 1 FS 

    EVEN 3 HSPU + 5 BJ + 7 Sit up

  • 15/01/2020

    BEGINNERS

    3 rounds of:

    20 asw

    20 cal row

    20 wb

    20 du/40 su

    TC 14'

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

    INTERMEDIATE

    3 rounds of

    2' max cal assoult bike 

    2' rest (in this time easy run with band)

    2' max meter row 


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