W.O.D.

  • 19/11/2019

    BEGINNERS

    8 rounds of

    3 push ups

    5 ttb

    7 BJ

    9 Squat

    TC 10'

    -----------

    INTERMEDIATE

    Amrap 12'

    15 Squat

    80 MC

    12 cal row

    9 HSPU


  • 18/11/2019

    BEGINNERS

    KAREN 150 wb

    TC 12'

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

    INTERMEDIATE

    6 rounds of

    8 HPS 35/25kg

    12 TTB

    each 2 rounds 4 ohs

    TC 12'

  • 17/11/2019

    TEAM WOD

    amrap 20'

    10 Clean Squat 50/30kg da dividere

    10 bj a testa

    10 stoh da dividere

    10 cal row a testa

  • 16/11/2019

    BEGINNERS

    12' amrap

    6 Devil Press

    8 FRONT Squat 2 dumbbell

    rest 1'

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

    INTERMEDIATE

    10 rounds of

    4 DL 80/55kg

    8 Pull Ups

    16 WB 9/6kg

    TC 12'




  • 15/11/2019

    BEGINNERS

    1000m row


    8 rounds of

    5 Hspu

    7 RR

    9 Squat


    100 du/su

    TC 15'

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

    INTERMEDIATE

    Team Wod 2 persone

    2' ROW Target 50 cal M / 40 cal W

    rest 1'

    2' BIKE Target 50 cal M/ 40 cal W

    rest 1'

    2' SKI ERG Target 50 cal M/ 40 cal W

    rest 1'

    2' ASSOULT RUNNER arget 40 cal M/ 30 cal W

    rest 1'

    2' BURP SINCRO Target 35 M / 25 W


  • 14/11/2019

    BEGINNERS

    EMOM 12'

    ODD 5 Pull Ups + 7 BJ + 9 Sit Ups

    EVEN 4 V-Up + 8 Jumping Lunge + 12 squat

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

    INTERMEDIATE

    Amrap 12'

    4 Burp + 8 TTB + 16 DU/SU + 24 JJ

  • 13/11/2019

    BEGINNERS

    21 - 15 - 9

    Burp & cal Row & WB

    TC 10' 

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

    INTERMEDIATE

    TC 10'

    21 - 15 - 9

    Thrusters & ASW

    in the remaning time max weight of:

    2 Front squat from grounds 

  • 12/11/2019

    BEGINNERS

    TC 12'

    4 rounds of

    18 asw

    12 step up over with kett

    6 Bench press

    ---------

    INTERMEDIATE

    TC 6'

    3 rounds of

    15 ohs

    15 cal row/10 cal w


    rest 2'


    TC 6'

    3 rounds of

    8 Devil press

    12 cal bike/8 cal w

  • 11/11/2019

    BEGINNERS

    Amrap 12'

    5 Hang Clean Squat

    10 TTB

    5 STOH

    10 Push Up

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

    INTERMEDIATE

    Amrap 12'

    4 HSPU

    8 BJ

    12 Pistol

  • 10/11/2019

    TEAM WOD

    amrap 20'

    12 Power Clean da dividere

    24 cal bike da dividere

    12 Burp sincro

    24 Pistol da dividere

  • 09/11/2019

    OPEN 20.5

    For time, partitioned any way:

    40 muscle-ups

    80-cal. row

    120 wall-ball shots

    ♀ 14-lb. ball to 9 ft.

    ♂ 20-lb. ball to 10 ft.

    Time cap: 20 minutes

    NOTES

    TIEBREAK

    Rx’d (Ages 16-54)

    ♀14-lb. ball to 9 ft.

    ♂20-lb. ball to 10 ft.

    Scaled (Ages 16-54)

    ♀chin-over-bar pull-ups, 10-lb. ball to 9 ft.

    ♂chin-over-bar pull-ups, 14-lb. ball to 10 ft

  • 08/11/2019

    BEGINNERS

    5 rounds 

    10 Pull Ups

    20 d. snatch

    TC 10'

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

    INTERMEDIATE

    15 12 9

    PS & BJ & TTB

    TC 10'

RSS Feed