W.O.D.

  • 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'

  • 11/02/2020

    BEGINNERS

    4 rounds of

    10 TTB/20 KTE

    20 DU/40 SU

    10 BJ/15 Step Up 

    15 cal ROW M/12 cal w

    TC 12'

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

    INTERMEDIATE

    12' amrap

    5 H.C.J with 2 dumbb

    10 OHS

    15 asw


  • 10/02/2020

    BEGINNERS

    12' amrap

    6 DL

    12 WB

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

    INTERMEDIATE

    21 15 9

    Cal row

    Burp to bj

    Pull ups

    TC 12'

  • 09/02/2020

    TEAM WOD

    TEAM in 4 persone

    amrap 25'

    10 WORM FRONT SQUAT

    20 DL 1 bilanciere in 2 150kg/100kg (da dividere 2 lavorano e 2 riposano)

    30 Burp sincro in 4

    1600m bike erg da dividere

  • 08/02/2020

    BEGINNERS

    2 rounds of

    800m run TC 4'

    rest 2'

    1000m row TC 4'

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

    INTERMEDIATE

    4 rounds of

    20 Dumbbell Snatch Alt

    10 burp

    20 Dumbbel thruster 1 arm (10 for arm)

    5 BMU

    TC 17'

  • 07/02/2020

    BEGINNERS

    6 rounds of

    15 Push Up

    12 cal bike

    9 Dumbbel snatch alt

    TC 14'

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

    INTERMEDIATE

    2 rounds of

    800m run TC 4'

    rest 2'

    1000m row TC 4'

  • 06/02/2020

    BEGINNERS

    6 rounds of

    5 PULL UPS

    10 BJ

    15 cal BIKE/12 cal w

    TC 12'

    ----------

    INTERMEDIATE

    3 rounds of

    12 STOH 40/25kg from ground

    250m RUN

    12 Ring Row

    250m Row

    12 Dumbbel Front squat (2 dumb.)

    TC 14'

  • 05/02/2020

    BEGINNERS

    30 Hang Power Snatch 40/25kg

    TC 5'

    rest 2'

    60 WB

    TC 5'

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

    INTERMEDIATE

    6 rounds

    6 Burp To bj

    9 TTB

    12 cal ROW M / 9 cal W

    TC 12'

  • 04/02/2020

    BEGINNERS

    8 rounds of

    3 HCJ 40/30kg

    6 Dumbbell Front squat

    9 Burp

    TC 14'

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

    INTERMEDIATE

    8 rounds of

    3 Strict Pull Up

    4 HSPU Strict

    5 GHD

    TC 14'

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