W.O.D.

  • 10/04/2014

    AMRAP:

    5 Burpees

    10 Sit Up

    15 Air Squat

    Time Cap 20'

  • 09/04/2014

    Shoulder Press: 5x5 time cap 7' (80%)

    rest 1'

    Weight pull up/Strict Pull Up:  5x5 time cap 7'

    rest 1'

    Front Squat : 5x5 time cap 7' (same weight of the shoulder press)

     

  • 08/04/2014

    5' Hang Snatch (Amrap)

    20" Rest

    5' Box Jump (Amrap)

    20" Rest

    5' Run (1 Lap 1500 Afap)

  • 07/04/2014

    40 Row cal

    40 Air Squat + 40 Push Up + 40 Sit Up

    40 Wb

    40 Burpees

    2 laps run (450m run x 2)

    Time Cap 17'

  • 05/04/2014

    3 Rounds:

    1' Lunge With Bumpers

    20" Rest

    1' Wall Ball

    20" Rest

    1' Biceps and Triceps with kettlebell

    20" Rest

    1' Push Up

    20" Rest

    1' Dumbbell Clean

  • 04/04/2014

  • 03/04/2014

    1 Round:

    15 Dead Lift (60kg/40kg)

    15 Box Jump

    450m Run

    2 Round:

    20 Dead Lift (60kg/40kg)

    20 Box Jump

    450m Run

    3 Round:

    25 Dead Lift (60kg/40kg)

    25 Box Jump

    450m Run

    Time Cap 17'


  • 02/04/2014

    100 Dumbbell Snatch (Alternato)

    100 Goblet Squat

    100 Sw

    time cap 17'

  • 01/04/2014

    Amrap 2' Box Jump

    20" rest

    Amrap 2' Push Up

    20" rest

    Amrap 2' Air Squat

    20" rest

    Amrap 2' Hspu

    20" rest

    Amrap 2' Pull Up / Jumping Pull Up / Ring Row

    (count all repeated to obtain the final score)

  • 31/03/2014

    Time cap 25':

    3000 m Run + 100 Burpees

  • 29/03/2014

    450 m Run (1 Lap)

    25 Squat Jump

    20 Lunge With Bumper

    15 Thruster

    10 Burpees with Weight

    15 Thruster

    20 Lunge Whit Bumper

    25 Squat Jump

    450 m Run (1 Lap)

    Time cap 12'

     

  • 28/03/2014

    Technique Pull Up (Strict, Kip, Butterfly)

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