W.O.D.

  • 23/02/2020

    TEAM WOD

    4 persone

    30' Amrap

    5 WORM POWER CLEAN

    10 BURP sincro

    20 WB sincro a due un mirino + 20 sincro a due KTE (ogni rounds possono essere cambiati i membri del sincro)

    300m run together

    40 cal ski erg da dividere

  • 22/02/2020

    BEGINNERS

    EMOM 14'

    ODD 15 cal M / 12 cal w Ski erg

    EVEN 15 cal M / 12 cal w Bike Erg

    -----------

    INTERMEDIATE

    7 Rounds of

    Each 2':

    4 Squat Clean 60/40kg

    8 Sit Up

    12 Dumbb Snatch alt 

  • 21/02/2020

    BEGINNERS

    5 rounds of

    15 GHD sit up

    200m run

    10 STOH

    TC 13'

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

    INTERMEDIATE

    EMOM 14'

    ODD 18 M / 14 W cal ROW + rest time wb 9/6kg

    EVEN 30 DU / 60 su rest time Asw 16/12kg


  • 20/02/2020

    BEGINNERS

    15' Amrap

    5 Pull Ups

    7 Burp

    9 Cal row

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

    INTERMEDIATE

    5 Rounds of

    10 HPS 40/25kg

    15 Cal bike/12 W

    20 GHD

  • 19/02/2020

    BEGINNERS

    8 rounds of

    4 HPS

    12 ASW

    TC 12'

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

    INTERMEDIATE

    Amrap 15'

    20 Strict Pull ups

    40 BJ

    60 Cal row

  • 18/02/2020

    BEGINNERS

    12' amrap

    10 Dumbbel Thruster

    10 BJ

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

    INTERMEDIATE

    4 rounds 

    Lactacid work

    4 TTB

    6 burp

    8 Jumping Lunge

    10 Squat

    8 Jumping Lunge

    6 Burp

    4 TTB

    TC 2;00 M / 2:30 W each rounds rest 1/1

  • 17/02/2020

    BEGINNERS

    18 16 14 12 10 8

    TTB & Push Ups & Squat Lateral

    TC 14'

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

    INTERMEDIATE

    14' Amrap

    10 Devil Press one arm

    8 DL 80/55kg

    6 MBC

  • 16/02/2020

    TEAM WOD

    20' Amrap

    I GO YOU GO EACH EXERCISE

    3 Pull Ups

    5 BJ

    7 ASW

    9 WB

  • 15/02/2020

  • 14/02/2020

    BEGINNERS

    4 rounds of

    20 cal BIKE ERG M / 12 cal W

    15 DU / 30 su

    15 cal SKI ERG M / 10 cal W 

    15 DU / 30 su

    10 cal ROW M / 8 cal W

    15 DU / 30 su

    TC 14'

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

    INTERMEDIATE

    Amrap 10' 

    12 cal ROW/ 10 W

    8 BURP

    6 HPS 30/20kg

    rest 2'

    2' max rep di BMU

  • 13/02/2020

    BEGINNERS

    Amrap 12'

    12 Burp

    6 Devil press

    200m Run

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

    INTERMEDIATE

    4 rounds of

    8 PC 50/30kg

    10 HSPU/12 Propedeutica

    12 Pistol

    TC 12'

  • 12/02/2020

    BEGINNERS

    4 rounds of

    20 Dumbbell Snatch alt

    15 FS 1 dumbbell

    10 cal Assoult Bike

    TC 12'

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

    INTERMEDIATE

    Team wod 

    (ogni persona del team deve finire il proprio numero di rep per passare all' esercizio successivo)

    3 rounds of

    50 DU / 100 SU I GO YOU GO

    20 cal BIKE ERG M / 12 cal W I GO YOU GO

    15 cal SKI ERG M / 10 cal W I GO YOU GO

    10 cal ROW M / 8 cal W I GO YOU GO

    200 m RUN TOGETHER

    TC 21'

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