W.O.D.

  • 01/12/2019

    TEAM WOD

    20' amrap

    5 TTB

    10 Pistol

    15 ASW

  • 30/11/2019

    BEGINNERS

    amrap 12'

    5 Push Up

    10 cal Bike

    15 WB

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

    INTERMEDIATE

    21 15 9

    HPS 30/20kg & Burp target

    TC 8'

    rest 2'

    2' max rep sdhp

  • 29/11/2019

    BEGINNERS

    8 Rounds of

    1 Rope Climb

    10 Dumbbell Thrusters

    1 Strict Ctb/Pull Ups

    10 DL 2 kett

    TC 15'

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

    INTERMEDIATE

    Team Wod 1 complex a testa

    4' amrap 

    8 DL + 6 HPC + 3 Thrusters 40/20kg 

    rest 1'

    4' Amrap

    6 DL + 4 HPC + 2 Thrusters 50/30kg

    rest 1'

    4' Amrap 

    4 DL + 2 HPC + 1 Thrusters 60/35kg

  • 28/11/2019

    BEGINNERS

    Team Wod

    800m run da dividere

    4 rounds of

    30 cal ski erg da dividere / 20 cal W

    20 Du a testa / Su

    30 cal row da dividere

    TC 17'

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

    INTERMEDIATE

    2 rounds of

    20 Pull Ups

    20 Thrusters 25/20 kg

    40 cal row

    20 Step up over with one Dumbbell

    20 Dip

    TC 15'

  • 27/11/2019

    BEGINNERS

    Amrap 15'

    50 ASW

    50 cal bike

    50 Burp

    -----------

    INTERMEDIATE

    4 rounds of

    12 cal Row / 10 cal W

    12 D.snatch

    24 DU

    12 FS from ground 40/20kg

    TC 12'

  • 26/11/2019

    BEGINNERS

    Amrap 12'

    5 Pull Up

    10 BJ over

    15 Sit Up

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

    INTERMEDIATE

    Amrap 12'

    5 HSPU

    7 GHD

    9 Cal Bike

  • 25/11/2019

    BEGINNERS

    6 ROUNDS OF

    8 Hang Clean jerk with 2 dumbbell

    8 FRONT Squat with 2 dumbbell

    8 Lunge with 2 dumbbell

    TC 10'

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

    INTERMEDIATE

    80 ASW

    60 BJ over

    40 WB

    20 TTB

    in the remaning time max rep di BMU/STRICT PULL UPs

    TC 14'

  • 24/11/2019

    TEAM WOD

    da dividere ogni esercizio team da 2

    amrap 20'

    2 rope climb

    4 P.S

    6 BJ 

    80 cal bike

    10 bmu

  • 23/11/2019

    BEGINNERS

    7 rounds 

    7 DEVIL PRESS

    7 PULL UP

    Rest 1' each rounds

    TC 15'

    -----------

    INTERMEDIATE

    8 rounds of

    5 push up hr

    BOX HSW DRILL (4 volte effettuare mezzo giro)

    20 Lunge 

    TC 15'

  • 22/11/2019

    BEGINNERS

    Amrap 10'

    12 MBC

    8 SDHP

    4 SP

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

    INTERMEDIATE

    6 rounds of:

    6 Devil Press

    12 Thruster

    TC 10'

  • 21/11/2019

    BEGINNERS

    accumulo di 100 squat:

    Emom:

    8 cal M assoult bike / 6 cal Bike erg W + Squat

    ogni minuto devi salire sulla bike e fare 8/6 cal bike nel restante tempo piu' squat possibili fino al raggiungimento del target

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

    INTERMEDIATE

    Amrap 12'

    15 cal row

    10 BJ

    25 DU

    20 Pistol

  • 20/11/2019

    HERO WOD
    "VV.F ANTONIO MARCO MATTEO"

    AMRAP 36 min.
    5 Clean & Jerk 60/40 kg.
    11 Pull-up
    19 Burpees OTB

    - LINK PER BONIFICI RACCOLTA FONDI:
    Associazione Vigili del Fuoco di Alessandria
    UBI Banca Regionale Europea (filiale di Alessandria)
    IBAN : IT49B0311110400000000005382

    Causale : A supporto delle famiglie dei deceduti

    http://www.vigilfuoco.it/sitiVVF/alessandria/avviso.aspx…

    #VVFALESSANDRIAHEROWOD

    ONORE A VOI EROI

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