WOD :: 29.04.2025

AMRAP 4' 

8 RING PULL UP
8 DB SNATCH @22,5/15 kg
8 DB OH LUNGES
rest 4'
X3

WOD :: 28.04.2025

E2MOM 12'

SQUAT CLEAN (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

EMOM 8'

Odd: 1 BB COMPLEX [4 HPC + 3 FS + 2 PJ] @60/45 kg
Even: 10/8 cal ERG + 2 ROPE CLIMB
* climber guard obbligatoria

WOD :: 27.04.2025

AMRAP 50' 

TEAM OF 4 - I GO YOU GO X RND
A+B WORK, C+D REST

10 PARTNER WB @12/9 kg 
10 PARTNER DL @160/120 kg
10/8 cal ERG (together)
10 SYNCRO TTB
every 5' including 00 
10 PUSH UP HR all together

WOD :: 26.04.2025

EMOM 10'

Odd: 7 STRICT RING DIPS
Even: 30" HOLLOW BODY HOLD

FOR TIME

9 BURPEE LATERAL OVER THE STONE BAG
9 STONE BAG SHOULDERING
8+8 mt STONE BAG BEAR HUG CARRY
6 BURPEE LATERAL OVER THE STONE BAG
6 STONE BAG SHOULDERING
8+8 mt STONE BAG BEAR HUG CARRY
3 BURPEE LATERAL OVER THE STONE BAG
3 STONE BAG SHOULDERING
8+8 mt STONE BAG BEAR HUG CARRY
@70/45 kg
time cap 6'

WOD :: 25.04.2025

3 RND FOR TIME

TEAM OF 3 - I GO YOU GO X REP
0'-12'
20mt TYRE FLIP (Together allowed) - 30 BOX JUMP
13'-24'
6 RC
1500/1200 mt BIKE ERG
25'-36'
12 BMU
12 WALL WALK
37'-48'
20 mt SLED PUSH @100/75 kg 
600/450 mt SKI ERG
time cap 48'

WOD :: 24.04.2025

"TRIPLE THREE"
FOR TIME

3000 mt ROW
300 DU
3 mile RUN
time cap 40'

WOD :: 23.04.2025

E2MOM 12'

SQUAT CLEAN (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

FOR TIME

8+8mt 2KB SUITCASE WALKING LUNGE @24/16 kg
15 PC @60/45 kg
8+8mt 2KB FR WALKING LUNGE @24/16 kg
10 SC @70/50 kg
8+8mt KB OH WALKING LUNGE @24/16 kg
5 FS @80/55 kg
time cap 10'

WOD :: 22.04.2025

EMOM DEATH BY

Odd: 8 2DB PUSH PRESS @22,5/15 kg
Even: 2 SHUTTLE RUN + 2-4-6-8-10-12-14-... CTB
time cap 20'

WOD :: 21.04.2025

AMRAP 48'

TEAM OF 4 - I GO YOU GO X REP
Buy in: 1000 mt RUN together
then
80 2DB BENCH PRESS @22,5/15 kg
80 2DB MAN MAKER @22,5/15 kg
80/60 cal ERG
80 AXLE GTOH @49/34 kg
80 AXLE OHS @49/34 kg
80/60 cal ERG

WOD :: 20.04.2025

20/04 CHIUSO : PASQUA

WOD :: 19.04.2025

AMRAP 22' 

TEAM OF 2 - I GO YOU GO X REP
 6 LEGLESS ROPE CLIMB or 12 RC
24 BURPEES BOX JUMP OVER
48 SIT UP
every 3', including 00:00, perform:
18 SYNCHRO AIR SQUAT

WOD :: 18.04.2025

 E2MOM 12'

SQUAT CLEAN (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

2-4-6 SHUTTLE RUN
4-8-12 BURPEES FACING BAR
6-12-18 HPC @40/30 kg
time cap 7'

WOD :: 17.04.2025

EMOM 10'

Odd: 5-7 NEGATIVE PULL UP T.T. 5-7"
Even: 7 BB AB ROLLOUT (movimento controllato)

AMRAP 11'

6 RND
3 WALL WALK 
7 PULL UP
then
max rep 2DB BOX STEP OVER @22,5/15 kg

WOD :: 16.04.2025

AMRAP 4' 

200/150 mt ROW
10 HSPU
10 TTB
10 FRONT SQUAT @50/35 kg
rest 4'
X4

WOD :: 15.04.2025

6 RND FOR TIME

400 mt RUN
50 DU
rest 2'
time cap 39'

WOD :: 14.04.2025

EMOM 20'

1st: 5 BMU
2nd: 10 2KB HPS @24/16 kg
3nd: 16/12 cal ERG
4th: REST

WOD :: 13.04.2025

AMRAP 48' 

TEAM OF 4 - I GO YOU GO X REP
Buy in: 2k RUN
then
20 RC
40 BURPEES OT PARALLETTE
60 CTB
80 PUSH UP HR
120 AIR SQUAT

WOD :: 12.04.2025

E3MOM 18'

Odd: 15 TTB + 6 SHUTTLE RUN
Even: 10 DB DEVIL PRESS + 10 OH LUNGE @25/17,5 kg

WOD :: 11.04.2025

"ISABEL"
FOR TIME

30 SNATCH @60/40 kg
time cap 9'
with judge

WOD :: 10.04.2025

E2MOM 12'

SHOULDER PRESS (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 8'

20/15 cal ERG
15 BJO
10 PJ @40/30 kg

WOD :: 09.04.2025

FOR TIME

3 RND
20 DL @80/60 kg
15 WB @12/9 kg
Cash out:
1000 mt RUN
time cap 14'

WOD :: 08.04.2025

FOR TIME

TEAM OF 2 - I GO YOU GO X REP
30 BMU
90 HSPU
120 SDHP @40/30 kg
150 BJ
300 DU
time cap 21'

WOD :: 07.04.2025

EMOM 10'

Odd: 6 STRICT RING DIPS
Even: 25" HOLLOW BODY HOLD

AMRAP 13'

3-6-9-12-15-....
GHD SIT UP or SIT UP
BURPEES HR
PISTOL SQUAT

WOD :: 06.04.2025

FOR TIME

TEAM OF 3 - I GO YOU GO X RND
15 RND
100 mt RUN together
15 OHS @50/35 kg
10 PULL UP
directly into 
15 RND
100 mt RUN together
15 AS @28/20 kg
10 TOES TO RING
time cap 38'

WOD :: 05.04.2025

EMOM 10'

Odd: 4-6 NEGATIVE PULL UP T.T. 4-6"
Even: 6 BB AB ROLLOUT (movimento controllato)

AMRAP 3'

20 WB @9/6 kg
10 CTB
rest 3'
X3

WOD :: 04.04.2025

EMOM 20'

1st: 8 SQUAT SNATCH @60/45 kg
2nd: 12 TTB
3nd: 50 DU
4th: REST
Oggi non c'è classifica e nessuno ti mette fretta! Prova a svolgere il wod con un carico più alto rispetto a quello che usi solitamente nei metcon facendo drop & go. "Scaling is not a crime" per cui scala le rep al bisogno. Lasciati 10-15" di riposo in ogni minuto prima di passare all'intervallo successivo.

WOD :: 03.04.2025

6 RND FOR TIME

2,7/2k A BIKE or 2200/1650 mt BIKE ERG
rest 2'
time cap 40'

WOD :: 02.04.2025

E2MOM 12'

SHOULDER PRESS (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'

1 LEGLESS ROPE CLIMB
5 SHUTTLE RUN
10  2KB HC&J @24/16 kg

WOD :: 01.04.2025

AMRAP 17'

TEAM OF 2 - I GO YOU GO X RND
12 RND
10 HSPU
15 BJO
then
max cal ROW or SKIERG

WOD :: 31.03.2025

FOR TIME

200 mt RUN (before each rnd)
4-8-12-16-20
THR @50/35 kg
BURPEES FACING BAR
time cap 16'

WOD :: 30.03.2025

AMRAP 50'

TEAM OF 4 - I GO YOU GO X RND
3 STONE BAG CLEAN @70/50 kg
6 STONE BAG BEAR HUG SQUAT
9 AXLE GTOH @39/29 kg
12 (6+6) mt AXLE OH WALKING LUNGE
every 8' perform
I GO YOU GO X REP
40 mt SLED PUSH @+60/45 kg

WOD :: 29.03.2025

FOR TIME

60 DU
15 BURPEES CTB
90 DU
60 2KB RUSSIAN SWING @20/12 kg
90 DU
15 BURPEES CTB
60 DU
time cap 17'

WOD :: 28.03.2025

E2MOM 12'

SHOULDER PRESS (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

FOR TIME

12-10-8-6-4-2
2DB PUSH PRESS @22,5/15 kg
800/600 mt BIKE ERG
time cap 12'

WOD :: 27.03.2025

E3MOM 24' 

Odd: 16 WB @12/9 kg + 16/12 cal SKI ERG
Even: 16 GHD SIT UP or 32 SIT UP + 16/12 cal A BIKE

WOD :: 26.03.2025

16 RND FOR TIME

TEAM OF 2 - I GO YOU GO X RND
1 RC
5 BURPEES BOX JUMP
5 HSPU
time cap 16'

WOD :: 25.03.2025

EMOM 10'

Odd: 5 STRICT RING DIPS
Even: 20" HOLLOW BODY HOLD

AMRAP 7' 

1-2-3-4-5-6-...
SHUTTLE RUN
2-4-6-8-10-...
TTB
3-6-9-12-15-..
KB HPS @28/20 kg