W.O.D.

  • 19/07/2019

    HAPPY BIRTHDAY STEFANO

    Team Wod: 

    7 rounds of:

    19 Hspu da dividere/ Push Up da dividere

    7 Clean Squat da dividere 70 - 50/35kg - 25kg

    80 du da dividere/ single under da dividere

    in the remaning time 39 ctb/pull ups da dividere

    TC 37'

  • 18/07/2019

    WOD 1

    3000m Run TC 14'

    -----------

    rest 4'

    -----------

    WOD 2

    20 18 16 14 12 10 

    D.snatch alt + Burp lateral dumb. + Dumbbell Thruster one arm (10 for arm ..8 for arm ecc)

    TC 14'

  • 17/07/2019

    WOD 1

    FS

    2 x 5rep al 60% -- 1' on 1' off

    2 x 4 al 70% -- 1' on 1' off

    2 x 3 al 75% -- 1' on 1' off

    2 x 2 al 80% -- 1' on 1' off

    total time 16'

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

    rest 3'

    ----------

    WOD 2

    TC 13'

    5 rft 

    9 Hang Power Clean & Jerk 50/25kg

    12 Pull up

    in the remaning time max rep BMU

  • 16/07/2019

    WOD 1

    Amrap 10'

    2....4....6 ecc

    TTB & BJ

    -----------

    Rest 4'

    ---------

    WOD 2

    Amrap 10'

    10 Pistols/roll up

    200m run

    30 DU/SU



  • 15/07/2019

    10' EMOM

    ODD 8 HPS 65%

    EVEN 6 OHS/8FS

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

    Amrap 10'

    12 DL 2 kett 32kg/24kg

    8 HSPU

    each 2 rounds 1 stone 50/30kg over the box

  • 14/07/2019

    21 18 15 12 9 6 3

    WB & Cal row & dumbbell.hpc

  • 13/07/2019

    WOD1

    8 rft

    tc 12'

    10 sdhp 40/25kg

    10 stoh

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

    rest  4'

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

    WOD 2

    Amrap 12'

    15 asw

    3 bench press 

    12 bj

  • 12/07/2019

    WOD 1

    3 rft

    25 DU/50 su

    200m run

    15 cal ski erg

    10 cal bike

    tc 12'

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

    rest 4'

    -----------

    WOD 2

    amrap 12'

    40 montain climber

    2 rope climb

    30 step up

    6 Dip

    20 jumping lunge


  • 11/07/2019

  • 10/07/2019

    WOD

    4 Rouds of

    10 ttb

    15 cal bike/12 w

    20 d.snatch alternato


    than


    4 rounds of

    10 burp

    15 cal row

    20 Thruster 20/15kg


    TC 22'

  • 09/07/2019

    WOD 1

    DL

    5 rep al 75%

    5 rep al 80%

    5 rep al 80%

    3 rep al 85%

    3 rep al 85%

    tc 12'

    -----------

    WOD 2

    TC 12'

    9 CS 40/25kg

    200m run

    7 cs 50/30kg

    200m run

    5 cs 60kg/35kg

    15  cal row

    14 stoh 50kg/30kg

    15 cal row

    18 stoh 40kg/25kg

  • 08/07/2019

    WOD 1

    12' amrap

    5 Pull ups

    10 Pistol

    15 BJ OVER

    -----------

    rest 4'

    ----------

    WOD 2

    12' amrap

    18 wb

    12 GHD

    6 push up

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