W.O.D.

  • 14/10/2019

    BEGINNERS

    TC 12'

    6 rft

    5 STOH

    10 MBC

    15 ASW

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

    INTERMEDIATE

    12 9 6 3 6 9 12 

    Devil Press & TTB & Burp

    TC 15'

  • 13/10/2019

    TEAM WOD

    25' amrap

    50 D.snatch alternato da dividere

    50 cal row da dividere

    50 FS from ground da dividere 40/25kg

    500m run

  • 12/10/2019

    BEGINNERS

    15' amrap

    5 Hang Power clean

    10 Pull Ups

    15 Squat

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

    INTERMEDIATE

    15' amrap

    6 Push up hr

    8 GHD

    10 Pistol

    each 2 rounds 2 BMU

  • 11/10/2019

    BEGINNERS

    TC 12'

    6 rft

    10 Thrusters with dumbbell

    10 oh lunge with bumpers

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

    INTERMEDIATE

    12' Amrap

    5 DL 80/50kg

    10 asw

    15 wb

  • 10/10/2019

    BEGINNERS

    400m run

    20 cal bike

    400m run

    40 su/20 du

    400m run

    20 cal ski erg

    400m run

    TC 15'

    -----------

    INTERMEDIATE

    Lactacid work

    4 rounds of

    12 cal row

    8 ttb

    8 HSPU

    8 ttb

    12 cal row

    TC 3' each rounds rest 3'

    TC 24'

  • 09/10/2019

    BEGINNERS

    6 rft

    5 DL 80/40kg

    7 Push Up HR

    9 BJ

    TC 10'

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

    INTERMEDIATE

    6 RFT

    5 Man Maker

    2 BS 80%

    rest 1' each rounds

    TC 12'


  • 08/10/2019

    BEGINNERS

    15' amrap

    5 TTB/10 KTE

    10 Burp 

    15 Squat

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

    INTERMEDIATE

    Team wod I GO YOU GO (su ogni sercizio)

    15' amrap

    10 cal row

    10 burp

    10 cal ski erg

    10 push up HR

    10 cal bike

    10 BJ

  • 07/10/2019

    BEGINNERS

    21 18 15 12 9 6

    ASW & WB

    TC 10'

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

    INTERMEDIATE

    21 18 15 9 6

    PS 30/20kg & TTB

    TC 10'

  • 04/10/2019

    BEGINNERS

    3 x 1' Row + 1' Jumping Lunge

    3 x 1' Ski erg + 1' Squat jump

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

    INTERMEDIATE

    1600m run tc 8'

    rest 2'

    8' max cal bike

  • 03/10/2019

    BEGINNERS

    12' Amrap
    1...2...3.. ecc
    Pull Ups + push up + sit ups

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

    INTERMEDIATE

    12' amrap

    9 Bike

    7 BJ

    5 HSPU

  • 02/10/2019

    BEGINNERS

    6 rounds

    5 TTB

    10 Bike assoult

    20 D.snatch

    TC 12'

    -----------

    INTERMEDIATE

    5 rft

    20 WB

    10 PC

    5 Step Up over with Bumpers

    TC 14'

  • 01/10/2019

    BEGINNERS

    10' amrap

    10 SDHP

    10 STOH

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

    INTERMEDIATE

    4 rounds of

    18  Asw

    14 Dummbbel Thrusters 1 arm (7 for arm)

    10 cal row

    TC 12'


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