WOD :: 18.09.2020

ADVANCED CLASS

FOR TIME

TEAM OF 2 - I GO YOU GO X REP

2 RND
10 RWC
20 CTB
40 KB GOBLET SQUAT @24/16 kg
60 AS @24/16 kg
80 DU
Cash out:
1000 mt RUN
time cap 35'

WOD :: 17.09.2020

ADVANCED CLASS

"HEAVY DAY"

in 15' find 1RM HSC
then

AMRAP 13'

16 SIT UP
8 HSC @60%
every 3' perform:
6 DB PS @25/17,5 kg

click here to update your PR

WOD :: 16.09.2020

ADVANCED CLASS

FOR TIME

ENDURANCE :: Focus on Aerobic Capacity & Anaerobic Threshold
15-12-9-6-3
cal BIKE
BURPEES 2JUMP OT PARALLETTE
time cap 15'
@ ≥ 90% MHR (max heart rate)
bring your UPTIVO

while A works, B perform:

EMOM 12'

1st: 40" HOLLOW BODY ROCK
2nd: 40" V-UP
3rd: 40" REVERSE PLANK
4th: 40" LEG RAISE

WOD :: 15.09.2020

ADVANCED CLASS

FOR TIME

TEAM OF 2 - I GO YOU GO X REP

0:00 - 07:00
4 ROPE CLIMB
36 - 24 - 12 2KB STOH @20/12 kg
7:00 - 8:00
REST
8:00 - 15:00
250/200 mt ROW
36 - 24 - 12 GTOH @50/35 kg

WOD :: 14.09.2020

ADVANCED CLASS

EMOM 20'

1st: 4 BMU
2nd: 12 DL @80/60 kg
3nd: 18 MB CLEAN @12/9 kg
4th: REST

WOD :: 13.09.2020

TEAM CLASS

FOR TIME

TEAM OF 3 - I GO YOU GO X REP

Buy in:
150 BJO
3 RND
36 HSPU / V-PUSH UP
54 AXLE CLUSTER @39/29 kg
72 AXLE FR REVERSE LUNGE @39/29 kg
Cash out:
150 BJO

time cap 42'

WOD :: 12.09.2020

ADVANCED CLASS

BENCHMARK :: THE GIRLS :: HELEN

3 RND FOR TIME

400 mt RUN
21 AS @24/16 kg
12 PU
time cap 14'
with judge

WOD :: 11.09.2020

ADVANCED CLASS

AMRAP 17'

TEAM OF 2 - I GO YOU GO X RND

1-2-3-4-5-6-7-8- ... each partner
SDHP @50/35 kg
PJ @50/35 kg
200 / 150 mt BIKE

WOD :: 10.09.2020

ADVANCED CLASS

EMOM DEATH BY

Odd:
2 - 4 - 6 - 8 - 10 - ...
TTB
Even:
50 JUMP OTP

WOD :: 09.09.2020

ADVANCED CLASS

AMRAP 20'

30 DU
10 PS @40/30 kg
5 OHS @40/30 kg
every 2', including 00:00, perform:
15 SIT UP

WOD :: 08.09.2020

ADVANCED CLASS

"HEAVY DAY"
in 15' find 1RM PC
then

FOR TIME

3 RND
4 PUSH UP
10 PC @30%
3 RND
6 PUSH UP
8 PC @40%
2 RND
8 PUSH UP
6 PC @50%
2 RND
10 PUSH UP
4 PC @60%
1 RND
12 PUSH UP
2 PC @70%

time cap 20'

update your personal records here

WOD :: 07.09.2020

ADVANCED CLASS

ENDURANCE :: Focus on Aerobic Power

AMRAP 3'

16 cal SKIERG
14 BOX JUMP
rest 3'

AMRAP 3'

12 cal ROW
10 BURPEES OT ROW
rest 3'
x2
@ > 90% MHR (max heart rate)
bring your UPTIVO

WOD :: 06.09.2020

TEAM CLASS

FOR TIME

Buy in: 210 DU
then
TEAM OF 3 - I GO YOU GO X RND
27 RND

5 TTB
4 DL @70/50 kg
3 SC @70/50 kg
Cash out: 1,6k RUN

time cap 45'

WOD :: 05.09.2020

ADVANCED CLASS

FOR TIME

00:00 - 06:00
3 BMU
5 - 10 - 15 - 20 - 25
AS @24/16 kg
06:00 - 07:00
REST
07:00 - 13:00
150/120 mt ROW
4 - 6 - 8 - 10 - 12
THR @30/20 kg
13:00 - 14:00
REST
14:00 - 20:00
2 RC
4 - 6 - 8 - 10 - 12
2DB PP @20/12,5 kg

WOD :: 04.09.2020

ADVANCED CLASS

:: SURPRISE ::

WOD :: 03.09.2020

ADVANCED CLASS

ENDURANCE :: Anaerobic Lactic Endurance, Lactic Power & Lactic Capacity

E3MOM 24'

50" max effort mt BIKE @ >95% MHR
bring your UPTIVO

WOD :: 02.09.2020

ADVANCED CLASS

:: SURPRISE ::

WOD :: 01.09.2020

ADVANCED CLASS

FOR TIME

TEAM OF 2 - I GO YOU GO X REP

Buy in: 2k / 1,5k ROW
then
2 RND
75 SIT UP
75 SYNCHRO AIR SQUAT
75 PUSH UP
every 3', including 00.00, perform:
5 BURPEES BOX JUMP
time cap 27'

WOD :: 31.08.2020

ADVANCED CLASS

AMRAP 15'

2DB DT @20/12,5 kg

[12 DL + 9 HPC + 6 PJ]

WOD :: 30.08.2020

TEAM CLASS

FOR TIME

TEAM OF 4 - I GO YOU GO X REP

6k ROW
600 DU/SU
16k BIKE
every 3', including 00:00, perform:
40 LATERAL JUMP OVER THE PARALLETTE

time cap 60'

WOD :: 29.08.2020

METCON CLASS

FOR TIME

21 - 15 - 9

PS @40/30 kg

OHS @40/30 kg

BJO

cap time 12'

WOD :: 28.08.2020

METCON CLASS

E2MOM 16'

Odd: 50" REVERSE HANDSTAND HOLD ON WALL + 3 BMU

Even: 15 BS @60/40 kg

WOD :: 27.08.2020

METCON CLASS

AMRAP 4'

2 RND

40 DU

20 AS @24/16 kg

max rep

KB C&J @24/16 kg

rest 4'

x3

WOD :: 26.08.2020

METCON CLASS

BENCHMARK "JAKIE"

FOR TIME

1.000 mt ROW

50 THR @20/15 kg

30 PULL UP

cap time 12'

with judge

WOD :: 25.08.2020

METCON CLASS

FOR TIME

TEAM OF 2 - I GO YOU GO X REP

50 BEAR COMPLEX @60/40 kg

[1 PC + 1 FS + 1 PP + 1 BS + 1 PP BTN]

every 2', including 0:00, perform:

8 SYNCHRO BURPEES HR

cap time 23'

WOD :: 24.08.2020

METCON CLASS

AMRAP 27'

TEAM OF 2 - I GO YOU GO X RND

5 DL @70/50 kg

8 PUSH UP

11 BJ

WOD :: 22.08.2020

METCON CLASS

EMOM DEATH BY

odd: 2 - 3 - 4 - 5 - 6 ...

ONE ARM DB DEVIL PRESS @20/12,5 kg

even: 4 - 5 - 6 - 7 - 8 ...

2DB FS @20/12,5 kg

WOD :: 21.08.2020

METCON CLASS

AMRAP 18'

1 - 2 - 3 - 4 - 5 ...

HSPU

2 - 4 - 6 - 8 - 10 ...

KB SC @24/16 kg

WOD :: 20.08.2020

METCON CLASS

E3MOM 30'

20/15 cal ROW

40 DU

WOD :: 19.08.2020

ADVANCED CLASS

FOR TIME

27 - 21 - 15 - 9

CTB

OHS @40/30 kg

cap time 15'

WOD :: 18.08.2020

METCON CLASS

AMRAP 2'

18/15 cal BIKE

max rep

2DB THR @20/10 kg

rest 2'

x5

WOD :: 17.08.2020

METCON CLASS

BENCHMARK "ISABEL"

FOR TIME

30 SNATCH @60/40 kg

with judge

cap time 8'

WOD :: 14.08.2020

SUMMER TEAM CLASS

FOR TIME

TEAM OF 3 - I GO YOU GO X REP

Buy in:

150 cal BIKE

then

150 PULL UP

300 PUSH UP

450 AIR SQUAT

Cash out:

1,6 k RUN TOGETHER

cap time 55'

WOD :: 13.08.2020

SUMMER TEAM CLASS

FOR TIME

TEAM OF 2 - I GO YOU GO X RND

00:00 - 10:00

6 RND

30 DU

10 HPC

A: @40/30 kg, I: @30/20 kg

10:00 - 20:00

4 RND

40 DU

8 HPC

A: @50/40 kg, I: @40/25 kg

20:00 - 30:00

2 RND 

50 DU

6 HPC

A: @60/50 kg, I: @45/30 kg

WOD :: 12.08.2020

SUMMER TEAM CLASS

FOR TIME

TEAM OF 3 - I GO YOU GO X REP

A: 5k ROW

B,C: PLANK HOLD

every 3', including 0.00, perform:
8 SYNCHRO BURPEES NO PUSH UP

WOD :: 11.08.2020

SUMMER TEAM CLASS

AMRAP 21'

TEAM OF 2 - I GO YOU GO X RND

9 WB @9/6 kg

6 TTB/KTC

3 C&J

A: @60/40 kg, I: @40/25 kg