Workout of the Day
08/08/2020
Happy Holiday
WOD 1
21 15 9
Devil press 2 dumbb e ctb/Pull ups
TC 12′
WOD 2
Amrap 12′
10 Pistol
15 cal bike
10 PS 40/25kg
15 GHD
07/08/2020
WOD 1
Emom 12′
ODD max rep WB
EVEN max rep DU
Rest 5′
WOD 2
Emom 12′
ODD max rep Dumb Snatch
EVEN max rep rope climb
06/08/2020
WOD 1
Amrap 12′
1…2…3 ecc
Squat Clean 60/35kg & BMU
Rest 5′
WOD 2
4 rounds of
15 Cal ROW
10 ALT OH Lunge 1 arm with dumb DX
15 Cal row
10 ALT OH Lunge 1 arm with Dumb SX
05/08/2020
WOD 1
21 15 9
DL 100–80kg M/75-55 W
STOH with 2 Dumb
TC 10′
rest 5′
WOD 2
Amrap 10′
15 ASW
10 TTB
5 Push up hr
04/08/2020
Emom 30′
primo minuto 30″ all out ski erg
secondo minuto 30″ all out HPS 30/20kg
terzo minuto 30″ all out Bike erg
quarto minuto 30″ all out strict pull ups/pull ups
quinto minuto rest
03/08/2020
WOD 1
5 rft
5 HSPU
10 Dumb Hang PC 2 dumb
15 BJ over
TC 10
WOD 2
Emom 10′
ODD 30″ max rep BS al 75%
EVEN 30″ max rep Burp
02/08/2020
20′ amrap
Bumper 20kg M /10kg W
4 Snatch squat with bumper
8 Burp on the bumpers
12 sit up with bumper
16 OH Lunge with bumper
01/08/2020
WOD 1
8 rft
5 OHS 50-40-30kg M/35-30-20kgW
10 Cal row
TC 10′
WOD 2
Amrap 10′
6 Kett SP one arm (3 for arm)
12 Kett Clean one arm (6 for arm)
each 2 round 1 Turkish Get Up (1 for arm)
31/07/2020
WOD 1
10′ emom
ODD 7 SDHP 30/20kg + 7 Burp lateral
EVEN 7 BJ over + 7 Ring Row
rest 5′
WOD 2
Amrap 10′
20 DU/40 SU
15 GHD
10 Pistol
30/07/2020
WOD 1
21 15 9
Dumb Snatch alt & Cal row & Hspu
TC 10′
rest 5′
WOD 2
50 Pull Ups
50 Thrusters 20/15kg
50 SiT up
TC 10′