WOD :: 05.07.2025

E2MOM 40'

TEAM OF 2 

1 PA: 12/9 CAL ERG + 8 DB GTOH @25/17,5 kg
2 PB: 12/9 CAL ERG + 8 DB GTOH @25/17,5 kg
3 PA: 12 DB BOX STEP UP @25/17,5 kg + 8 BURPEES OTD
4 PB: 12 DB BOX STEP UP @25/17,5 kg + 8 BURPEES OTD

1-2) while A works B performs wall sit (viceversa)
3-4) while A works B performs plank hold (viceversa)

WOD :: 04.07.2025

"KAREN"
FOR TIME

150 WB @9/6 kg
time cap 10'
with judge

WOD :: 03.07.2025

E2MOM 12'

POWER SNATCH (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%)

10 RND FOR TIME
TEAM OF 2 - I GO YOU GO X RND

15 DU
2 HSS @50/35kg
1 WALL WALK

time cap 8'

WOD :: 02.07.2025

AMRAP 16'

21-15-9
SHUTTLE RUN
SANDBAG SHOULDERING @40/25kg

in the remaining time MAX MT
SANDBAG FR WALKING LUNGES @40/25kg

WOD :: 01.07.2025

FOR TIME

800/600mt ROW
25 PU
25 2KB DL @24/16 kg
600/450mt ROW
20 TTB
20 2KB HPC @24/16 kg
400/300mt ROW
15 CTB
15 2KB STOH @24/16 kg
200/150mt ROW
10 BMU
10 2KB THRUSTER @24/16 kg

time cap 24'

WOD :: 30.06.2025

EMOM 10'

Odd: 6-8 BOX PIKE PUSH UP
Even: 1+1 KB/DB TURKISH GET UP

AMRAP 12' 

5-10-15-20...
GHD SIT UP
BJO
ALT PISTOL SQUAT

WOD :: 29.06.2025

6 RND FOR TIME

TEAM OF 3 - I GO YOU GO X RND

0'-12'
200 mt A.BIKE
15 2DB BENCH PRESS @ 17.5/15 kg
8 BURPEES TB
13'-24'
200 mt SKIERG
10 HPC @ 50/35 kg
10 TTB
25'-36'
250 mt ROW
8 HSPU
10 DL @ 70/50 kg
37'-48'
50 DU
10 OHS @50/35 kg
4 BMU
time cap 48'

WOD :: 28.06.2025

EMOM 10'

Odd: 4-6 STRICT PULL UP
Even: 10-12 PUSH UP

AMRAP 3' 

8 PULL UP
8 WALL BALL @ 12/9 kg
10 SIT UP
rest 3'
x4

WOD :: 27.06.2025

EMOM 20' 

1st: 8 PC @ 60/45 kg
2nd: 6 SHUTTLE RUN
3nd: 15 TTR
4th: 20 AS @ 28/20 kg
5th: rest

WOD :: 26.06.2025

5 RND FOR TIME

15/11 cal ROW
50 DOUBLE UNDER
* CHANGE ERG EVERY RND
time cap 20'

WOD :: 25.06.2025

E2MOM 12'

POWER SNATCH (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 6'

4 HPS @40/30 kg
6 PUSH UP HR
10/8 cal ERG

WOD :: 24.06.2025

AMRAP 15' 

TEAM OF 2 - I GO YOU GO X RND
8 RND
3 BMU
2 RC
4 BURPEES HR
then
MAX mt SKIERG
* CLIMBER GUARD obbligatoria

WOD :: 23.06.2025

STANDOUT TEST 1:

STRENGHT

00:00 - 08:00
find 1RM DEADLIFT
08:00 - 16:00
find 1RM BENCH PRESS
16:00 - 24:00
find 1RM BACK SQUAT

WOD :: 22.06.2025

AMRAP 50'

TEAM OF 4 - I GO YOU GO X RND 
Buy in: 8 ROPE CLIMB
then
10 AXLE DL @49/34 kg
6 AXLE HPC @/50/30 kg
4 AXLE FS @50/30 kg
2 AXLE STOH
10/8 cal ROW
* climber guard OBBLIGATORIA

WOD :: 21.06.2025

FOR TIME

1000/750 mt ROW
40 WB @12/9 kg
30 TTB
20 AS @24/16 kg
15 BBJO
10 AS @28/20 kg
16 SHUTTLE RUN
time cap 24'

WOD :: 20.06.2025

E2MOM 12'

POWER SNATCH (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

E2MOM 16'

1st: 6 PS TOUCH&GO @50/35 kg
2nd: 12/9 cal ROW/SKIERG
3nd: 6 SQUAT SNATCH @50/35 kg
4th: 12/9 cal A.BIKE/BIKEERG

WOD :: 19.06.2025

AMRAP 20'

100 DU
10 HANG POWER CLEAN @50/35 kg
10 OH LUNGES @50/35 kg
10 BOX JUMP OVER
10 BURPEES PU

WOD :: 18.06.2025

5 RND FOR TIME

TEAM OF 2 - I GO YOU GO X REP
10 CTB
 15 PUSH UP HR
20 GHD SIT UP
25 AIR SQUAT
time cap 14'

WOD :: 17.06.2025

EMOM 10'

Odd: 4-6 BOX PIKE PUSH UP
Even: 1+1 TURKISH GET UP

AMRAP 8' 

2-4-6-8-…  
 SDHP @ 50/35 kg
 HSPU
 cal ERG

WOD :: 16.06.2025

"FRAN"
FOR TIME

21-15-9
THR @43/29 kg
PULL UP
time cap 10'
with judge

WOD :: 15.06.2025

FOR TIME

TEAM OF 3 - I GO YOU GO X REP
Buy in: 1500 mt SKIERG
then
120 RING PU
90 FR SQUAT @60/45 kg
120 GHD SIT UP
90 C&J @60/45 kg
Cash out: 1K RUN together
time cap 50'

WOD :: 14.06.2025

AMRAP 12' 

300/220 mt ROW
810/610 mt A. BIKE
every 2' perform
4 SHUTTLE RUN

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'