W.O.D.

  • 23/09/2019

    BEGINNERS

    5 ROUNDS of

    5 Hang Squat Clean

    10 STEP UP with Bumper in front rack

    TC 10'

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

    INTERMEDIATE

    TC 12'

    30 Dumbbell snatch 

    30 burp on the bumper

    30 OH lunge with bumper

    30 TTB

    30 HSPU

    30 Sit-up



  • 22/09/2019

    Amrap 15'

    5 HPS

    10 Dumbbell Hang CJ (5 for arm)

    5 Strict Pull Up

    10 Burp

  • 21/09/2019

    BEGINNERS

    12' Amrap

    12 BJ

    12 D.snatch alt

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

    INTERMEDIATE

    5 RFT

    10 Pull Up

    10 HSPU

    10 Squat Jump

    10 GHD

    TC 12'

  • 20/09/2019

    BEGINNERS

    5 rft

    6 Devil Press 

    12 Fs from ground 40/25kg

    TC 12'

    -----------

    INTERMEDIATE

    Amrap 12'

    1 DL all 80%

    20 asw

    3 bench press 70%

    20 WB

    Target 5 rounds

  • 19/09/2019

    BEGINNERS

    4 RFT

    400M RUN

    30 CAL ROW

    TC 20'

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

    INTERMEDIATE

    4 RFT

    250 M RUN

    15 TTB

    10 BJ

    TC 15'

    REST 3'

    MA REP BURP IN 2'

  • 18/09/2019

    BEGINNERS

    4 RFT

    6 DL 

    12 TTB

    18 WB

    TC 10'

    ----------

    INTERMEDIATE

    AMRAP 10'

    6 DEVIL PRESS 

    18 OH LUNGE WITH BUMPERS 20/10KG

  • 17/09/2019

    BEGINNERS

    12' AMRAP

    4 PULL UPS

    8 BURP TO BJ

    12 SQUAT LATERAL

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

    INTERMEDIATE

    5 RFT

    10 PUSH UPS

    15 CAL ROW

    20 PISTOL

    TC 14'

  • 16/09/2019

    BEGINNERS

    12 EMOM 

    ODD ASW 30" on 30" off

    EVEN STOH 30" on 30" off

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

    INTERMEDIATE

    FRAN

  • 15/09/2019

    TEAM WOD (2 persone)

    AMRAP 25'

    50 burp to bj da dividere

    50 d.snatch sincro

    50 OHS 20/15 kg sincro

    50 TTB da dividere

  • 14/09/2019

    BEGINNERS

    12' amrap

    7 HPS

    14 WB

    ----------

    INTERMEDIATE

    TC 14'

    5 RFT

    9 Thrusters

    12 ASW

    9 CTB

    12 Burp


  • 13/09/2019

    BEGINNERS

    B.in 800m run

    8 rft

    1 rope climb

    5 HSPU

    9 Squat

    C.out 800 m run

    TC 15'

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

    INTERMEDIATE

    Team Wod 2 persone

    100 cal row da dividere TC 5' / 80 w

    100 cal bike erg da dividere TC 5' / 80 w

    100 cal ski erg da dividere TC 5' / 70 w

  • 12/09/2019

    BEGINNERS

    5 rft

    5 pull ups

    10 burp

    15 GHD/sit up

    TC 10'

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

    INTERMEDIATE

    3 rft

    8 TTB

    16 PISTOL

    20 cal row M/15 Cal Row W

    16 Push Ups

    200m run

    TC 12'



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