W.O.D.

  • 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'


  • 30/09/2019

    BEGINNERS

    4 rounds of

    15 Thrusters

    12 BJ

    9 Burp

    TC 12'

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

    INTERMEDIATE

    12' amrap

    10 TTB

    10 Push-up sit through

  • 29/09/2019

    TEST CHELSEA

    30' emom

    5 pull ups

    10 push ups

    15 squat

  • 28/09/2019

    BEGINNERS

    EMOM 15'

    primo minuto: 10 BJ over

    secondo minuto: 150m RUN

    terzo minuto: 10  Push jerk from ground

    --------

    INTERMEDIATE

    EMOM 15'

    primo minuto: 4 BMU

    secondo minuto: 3 stone

    terzo minuto: 2 BS from rack

  • 27/09/2019

    BEGINNERS

    12' amrap

    3 BMU/ 5 jumping BMU

    6 Hspu

    12 ASW

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

    INTERMEDIATE

    5 Rounds of::

    10 OHS 20/15kg

    10 DL 2 Kett

    10 Lunge in front rack with Fatbar 40/20kg

    TC 12'

  • 26/09/2019

    BEGINNERS

    3 rounds of

    400m run

    10 cal ski erg

    40 single under (salto lento per i du)

    TC 15'

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

    INTERMEDIATE

    7 RFT 

    15  WB

    12 cal bike BIKE

    9 PULL UP

    TC 15'



  • 25/09/2019

    BEGINNERS

    5 rft

    21 WB

    15 ROW

    9 Burp

    TC 12'

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

    INTERMEDIATE

    Amrap 12'

    10 cal Bike

    10 Man Maker

    rest 1'

  • 24/09/2019

    BEGINNERS

    15' Amrap

    5 TTB

    10 Push Ups

    5 Pull Ups

    10 Squat

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

    INTERMEDIATE

    Team wod 

    Accumula pi calorie di row possibili in 15' mentre il nostro compagno effettua la routine di 12 burp to bj over

    12 Burp to BJ over + cal Row

    TC 15'


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