W.O.D.

  • 03/02/2020

    BEGINNERS

    Amrap 12'

    3 WW

    6 BJ

    9 Squat

    12 Sit Up

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

    INTERMEDIATE

    Amrap 12'

    4 Man Maker

    6 PS 35/25kg

    each 2 rounds 15 asw 

  • 02/02/2020

    TEAM WOD

    400m run with BUMPER 10/5kg

    40 burp on the bumper sincro

    40 OH Lunge with bump sincro

    40 Thurter with bumper sincro

    400m run with BUMPER 10/5kg

    TC 20'

  • 01/02/2020

    BEGINNERS

    Amrap 14'

    30 TTB

    30 Bike

    30 ASW

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

    INTERMEDIATE

    20 18 15 12 8

    Dumbell snatch alt & BJ & Pistol

    TC 14'

  • 31/01/2020

    HAPPY BIRTHDAY FABRIZIO LOFFREDA

    29' Amrap

    45 cal row da dividere 

    29 Push Up Sincro

    1 Clean jerk a testa 

    20 Ctb/Pull Ups da dividere

    20 WB (1 target in due)

  • 30/01/2020

    BEGINNERS

    3 rounds of

    200m run

    15 cal row

    12 cal bike 

    9 cal ski erg

    TC 14'

    -----------

    INTERMEDIATE

    3 Rounds

    10 BURP TO STEP UP OVER with 2 Dumbbell

    250m RUN

    15 TTB

    TC 14'

  • 29/01/2020

    BEGINNERS

    4 rounds of

    10 Devil press

    15 cal bike

    10 BJ

    30 Single under

    TC 15'

    -----------

    INTERMEDIATE

    7 Rounds of

    12 cal ROW

    3 Clean Squat 80%

    1' rest each rounds

    TC 14'


  • 28/01/2020

    BEGINNERS

    Amrap 12'

    6 Burp

    8 Reverse Lunge

    10 Broad jump

    12 Tuck Up 

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

    INTERMEDIATE

    Amrap 12'

    12 Pull Up

    8 HSPU

    12 cal bike

    8 Burp

  • 27/01/2020

    BEGINNERS

    21 18 15 12 9 6

    DL with 2 Kett

    WB

    TC 12'

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

    INTERMEDIATE

    9 - 7 - 5

    PS & BMU

    TC 12'

  • 26/01/2020

    Buon Compleanno TICO

    TEAM WOD (2 persone)

    30' amrap

    24 HSPU da dividere

    1 DL 120kg/65kg a testa

    20 Dumbbel snatch alt da dividere

    20 cal row da dividere

  • 25/01/2020

    BEGINNERS

    Amrap 14'

    8 PULL UPS 

    6 Hang Squat Clean 40/25kg

    12 cal BIKE

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

    INTERMEDIATE

    TC 15'

    2 rounds of

    50 BJ

    40 TTB

    30 Push Ups HR

    20 Squat



  • 24/01/2020

    BEGINNERS

    4 rounds of

    21 ASW

    12 Burp to STEP UP over with 2 Dumbbell

    TC 10'

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

    INTERMEDIATE

    21 15 9 of

    BURP + GHD + GTOH 40/25kg + Ring Row

    TC 10'

  • 23/01/2020

    BEGINNERS

    Amrap 14'

    5 DL

    7 WB

    9 BJ

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

    INTERMEDIATE

    14' Amrap

    25 DU /50 SU

    200m run

    10 PISTOLS

    5 CTB/Pull Ups

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