WOD :: 13.06.2025

AMRAP 3'

150 mt RUN
10 TTB
15 2 KB RUSSIAN SWING @ 24/20 kg
rest 3'
x4

WOD :: 12.06.2025

EMOM 10'

Odd: 3-5 STRICT PULL UP
Even: 8-10 PUSH UP

FOR TIME

50 AIR SQUAT
40/30 cal ERG
 20 HSPU
 16 SHUTTLE RUN
time cap 12'

WOD :: 11.06.2025

AMRAP 20'

TEAM OF 2 - I GO YOU GO X RND
4 DL @100/70 kg
6 BURPEES BJ
30 DU

WOD :: 10.06.2025

FOR TIME

3 MAN MAKER
8 + 8 mt 2DB FARMER CARRY @22,5/ 15 kg
2-4-6-8-10
 2DB PUSH PRESS @22,5 /15 kg
time cap 14'

WOD :: 09.06.2025

E2MOM 12'

POWER SNATCH (week 1/4)
1st: 8 @30-40% 1RM
2nd: 5 @50% 1RM
3rd: 5 @60% 1RM
4th: 3 @70% 1RM
5th: 2 @80% 1RM
6th: 1 @85% 1RM

EMOM 8'

1st:  6 PS @ 20-30% 1 RM 
2nd: 4 BMU
3rd: 300 mt RUN
4th: OH LUNGE @ 20-30% 1 RM

WOD :: 08.06.2025

FOR TIME

TEAM OF 4 - I GO YOU GO X REP

2 RND
MAX REP SYNCRO SNATCH A+B 
400 mt RUN C+D 
MAX REP SYNCRO SNATCH C+D
400 mt RUN A+B
ALL 4 PARTNER PERFORM:
PLANK HOLD 1' *

3 RND
MAX REP SYNCRO OHS A+B
200 mt RUN C+D
MAX REP SYNCRO OHS C+D
200 mt RUN A+B
ALL 4 PARTNER PERFORM:
PLANK HOLD 1' *

4. RND
MAX REP SYNCRO FR LUNGES A+B
100 mt RUN C+D
NAX REP SYNCRO FR LUNGES C+D
100 mt RUN A+B
ALL 4 PARTNER PERFORM:
PLANK HOLD 1' *

( A+B works untill C+D finish run..
* if break perform 10 syncro burpees  )

BB @50/35

time cap 30'

WOD :: 07.06.2025

E2MOM 12'

PUSH JERK (week 4/4)
1st: 8 @45-55% 1RM
2nd: 5 @65% 1RM
3rd: 5 @75% 1RM
4th: 3 @85% 1RM
5th: 2 @90% 1RM
6th: 1 @100% 1RM (se ti senti pronto per un tentativo massimo, altrimenti puoi restare a 95%)

AMRAP 1'

12 2DB  DL 
9 2DB HPC
6 2DB PJ
MAX REP BURPEES OTD
@20/12,5
rest 1'
x4

WOD :: 06.06.2025

"ANNIE"
FOR TIME

50-40-30-20-10
DOUBLE UNDER
SIT UP
time cap 13'
with judge

WOD :: 05.06.2025

AMRAP 16'

TEAM OF 2 - I GO YOU GO X REP

 100 CROSS OVER
50 WALL BALL @9/6
40 PU
30 BOX JUMP 
20 CTB

WOD :: 04.06.2025

EMOM 10'

Odd: 5 STRICT RING DIPS
Even: 40" HOLLOW BODY HOLD

AMRAP 8' 

2-4-6-8-10-12..
SQUAT CLEAN @70/50
3-6-9-12-15-18..
HSPU

WOD :: 03.06.2025

E2MOM 16'

1st:250/200 ROW+50 DU
2nd: 8 :SHUTTLE RUN+50 DU
3nd:500/400 MT BIKE ERG+50 DU
4th: 200/180 SKI ERG+50 DU

WOD :: 02.06.2025

N. 3 RND FOR TIME

TEAM OF 3 - I GO YOU GO X REP

Buy in:
  1K RUN TOGETHER

 60 PARTNER WALL BALL @9/6 kg
(A+B work C rest) 
60 TTB
60  DB BOX STEP UP  @25/17,5 kg
30 SYNCRO STOH @50/35 kg

Cash out:
 2K ROW 

time cap 50'

WOD :: 01.06.2025

TEAM OF 3 - I GO YOU GO X REP

AMRAP 10'

45/35 cal SKIERG 
60 KB SNATCH @24/16 kg 
30 BURPEES CTB
30 DL @100/70 kg

AMRAP 10'

45/35 cal ROW
60 KB CLEAN&JERK.  @24/16 kg
30 BURPEES PU 
 45 DL @80/55 kg

X2

WOD :: 31.05.2025

4 RND FOR TIME

TEAM OF 2 - I GO YOU GO X REP
200 RUN TOGETHER
24 TTB
12  BURPEES BOX JUMP OVER
6  ROPE CLIMB
time cap 16'

WOD :: 30.05.2025

EMOM 10'

Odd: 6 NEGATIVE PULL UP T.T. 5"
Even: 6 BB AB ROLLOUT (movimento controllato)

EMOM DEATH BY

1st: 3 BMU
2nd: 4 2DB DEVIL PRESS @22,5/15 kg
3nd: 50 DU
add 1 rep every round (bmu&dp)
add 10 rep every round (du)
time cap 15'

WOD :: 29.05.2025

3 RND FOR TIME

6 PS @50/35 kg 
9 2DB BOX STEP UP @22,5/15 kg
6 HSS @50/35 kg 
9 2DB BOX STEP OVER @22,5/15 kg
Cash out:
24 OHS @50/35 kg
time cap 12'

WOD :: 28.05.2025

"MURPH"
FOR TIME

A)
1,6k RUN
100 PULL UP
200 PUSH UP
300 AIR SQUAT
1,6k RUN
time cap 80'

B)
1,3k RUN
80 PULL UP
160 PUSH UP
240 AIR SQUAT
1,3k RUN
time cap 50'

WOD :: 27.05.2025

E2MOM 12'

PUSH JERK (week 3/4)
1st: 8 @40-50% 1RM
2nd: 5 @60% 1RM
3rd: 5 @70% 1RM
4th: 3 @80% 1RM
5th: 2 @90% 1RM
6th: 1 @95% 1RM

AMRAP 10' 

10 PJ @50/35 kg
15/12 cal ERG 
10 FS @50/35 kg
15/12 cal ERG

WOD :: 26.05.2025

AMRAP 2'

3  WALL WALK 
10 HANG POWER CLEAN @60/45 kg
max rep DOUBLE UNDER
rest 2'
X5

WOD :: 25.05.2025

AMRAP 44'

TEAM OF 4 - I GO YOU GO X RND

4 BURPEES OT WALL @120 cm
4 GHD SIT UP
6 CTB
every 4' perform 
10 SYNCHRO AIR SQUAT
A works
B rest
C max rep ROPE CLIMB
D rest

WOD :: 24.05.2025

EMOM 20'

1st: 10+10 mt 2KB FARMER CARRY @32/24 kg 
2nd: 4 SC 80%
3nd: 10 FACING BURPEES OTB 
4th: 10 2DB BOX STEP OVER @22,5/17,5 kg
5th: 3 BMU

WOD :: 23.05.2025

"DIANE"
FOR TIME

21-15-9
DEADLIFT @100/70 kg
HSPU
time cap 14'
with judge

WOD :: 22.05.2025

E2MOM 12'

PUSH JERK (week 2/4)
1st: 8 @35-45% 1RM
2nd: 5 @55% 1RM
3rd: 5 @65% 1RM
4th: 3 @75% 1RM
5th: 2 @85% 1RM
6th: 1 @90% 1RM

AMRAP 8'

TEAM OF 2 - I GO YOU GO X RND
2 LLRC
6 2DB DEVIL PRESS @22,5/15 kg
while partner A works, partner B performs
max cal A BIKE

WOD :: 21.05.2025

AMRAP 10'

60 DU
350/250 mt SKIERG
400 mt RUN
rest 2'

AMRAP 10'

60 DU
400/300 mt ROW
400 mt RUN

WOD :: 20.05.2025

4 RND FOR TIME

3 BAR COMPLEX [3 PU+2 CTB+1 BMU]
6 PS @50/35 kg
20/15 cal ROW or SKIERG
12 WB @12/9 kg
time cap 18'

WOD :: 19.05.2025

EMOM 10'

Odd: 9 STRICT RING DIPS
Even: 40" HOLLOW BODY HOLD

FOR TIME

21-15-9
cal ERG
PUSH UP
TTB
PISTOL SQUAT
time cap 13'

WOD :: 18.05.2025

FOR TIME
''FILTHY 150''

TEAM OF 3 - I GO YOU GO X REP
150 BOX JUMP
150 PUSH UP
150 RUSSIAN SWING @ 28/20 kg
150 PUSH UP HR
150 WALL BALL @ 12/9 kg
150 AMERICAN SWING @ 28/20 kg
150 BURPEES
150 DOUBLE UNDERS
time cap 45'

WOD :: 17.05.2025

E2MOM 12'

PUSH JERK (week 1/4)
1st: 8 @30-40% 1RM
2nd: 5 @50% 1RM
3rd: 5 @60% 1RM
4th: 3 @70% 1RM
5th: 2 @80% 1RM
6th: 1 @85% 1RM

FOR TIME
8 RND D.T.

12 DEADLIFT
9 POWER CLEAN
6 PUSH JERK
@50/35 Kg
time cap 12'

WOD :: 16.05.2025

AMRAP 20'

7 RND
8 HANG SQUAT CLEAN @60/45 kg
200/150 mt SKIERG
 10  BAR FACING BURPEES
then
MAX REP PS @60/45 kg

WOD :: 15.05.2025

"NANCY"

5 RND FOR TIME

400 mt RUN
15 OHS @40/30 kg
time cap 23'

WOD :: 14.05.2025

EMOM 10'

Odd: 7-9 NEGATIVE PULL UP T.T. 7-9"
Even: 9 BB AB ROLLOUT (movimento controllato)

AMRAP 3'

10 TTB
30 DU
10 DB HPS @22,5/15 kg
rest 3'
x3

WOD :: 13.05.2025

FOR TIME

TEAM OF 2 - I GO YOU GO X REP
70 SIT UP
60 PULL UP
50 BOX JUMP OVER
40 CTB
30 HSPU
20 BMU
time cap 15'

WOD :: 12.05.2025

E3MOM 18'

Odd: 20/15 cal A.BIKE + 15 KB RUSSIAN SWING @32/24 kg
Even: 2 ROPE CLIMB* + 10 CLUSTER @50/35 kg
*climber guard obbligatoria

WOD :: 11.05.2025

AMRAP 49'

TEAM OF 4 - I GO YOU GO X REP
32 SNATCH @60/45 kg
24OHS @60/45 kg
16 RING MU
8 STONEBAG CLEAN @70/45 kg
36 mt HS WALK*
*PARTNER ASSISTED

WOD :: 10.05.2025

AMRAP 20'

2-4-6-8-10...
HSPU
SHUTTLE RUN
DEADLIFT @100/75 kg
every rnd perform
1 LEGLESS RC*
*climber guard obbligatoria

WOD :: 09.05.2025

FOR TIME

2000/1500 mt BIKE ERG 
1000/750 mt ROW
800/600 mt SKI ERG 
100 DU
800/600 mt SKI ERG 
1000/750 mt ROW 
2000/1500 mt BIKE ERG 
time cap 36'