WOD :: 08.09.2024
FOR TIME
TEAM OF 3 - I GO YOU GO X REP
180 WB @9/6 kg
90 TTB
45 SYNCHRO BURPEES
90 TTB
180 WB @9/6 kg
time cap 37'
WOD :: 07.09.2024
AMRAP 18'
6 PS @50/35 kg
12 CTB
24/18 cal ERG
WOD :: 06.09.2024
FOR TIME
1000/750 mt ROW
100 DU
750/500 mt ROW
75 DU
500/350 mt ROW
50 DU
250/150 mt ROW
25 DU
time cap 18'
WOD :: 05.09.2024
AMRAP 24'
TEAM OF 2 - I GO YOU GO X RND
16 RND
12/9 cal ROW or 10/8 cal SKI
6 THR @50/35 kg
then
max rep PJ
WOD :: 04.09.2024
FOR TIME
27-21-15-9
OHS @50/35 kg
CTB
every rnd perform
30 DU
time cap 18'
WOD :: 03.09.2024
10 RND FOR TIME
3 HSPU
6 BBJO
9 GHD or 18 SIT UP
time cap 20'
WOD :: 02.09.2024
AMRAP 20'
5 PULL UP
10 PUSH UP
15 AIR SQUAT
WOD :: 30.08.2024
8 RND FOR TIME
6 CTB
8 FR RACK LUNGE @50/35 kg
10/8 cal BIKE
time cap 14'
WOD :: 29.08.2024
AMRAP 2'
20 x 7,5 mt SHUTTLE RUN
10 HSPU
then
max rep ALT DB SNATCH @22,5/15 kg
rest 2'
X6
WOD :: 28.08.2024
FOR TIME
3-6-9-12-15-18-21-24
cal ERG
BBJO
time cap 17'
WOD :: 27.08.2024
20 RND FOR TIME
TEAM OF 2 - I GO YOU GO X RND
24 DU
6 PS @50/35 kg
2 RC
*climber guard obbligatoria
time cap 24'
WOD :: 26.08.2024
E2MOM 20'
1st: 21 2DB BENCH PRESS @22,5/15 kg
2nd: 12 FS @60/45 kg
3rd: 21 2KB DL @32/24 kg
4th: 12 STOH @60/45 kg
5th: REST
WOD :: 23.08.2024
AMRAP 15'
3-6-9-12-15...
2DB FS @22,5/15 kg
60 DU
WOD :: 22.08.2024
FOR TIME
500/375 mt ROW
40 HPS @40/30 kg
30 TTB
40 HPS
500/375 mt ROW
time cap 15'
WOD :: 21.08.2024
AMRAP 24'
TEAM OF 2 - I GO YOU GO X REP
90 DB HANG C&J @25/17,5 kg
60 BURPEES TB
120 DU
WOD :: 20.08.2024
10 RND FOR TIME
2 BMU
6 SC @60/45 kg
time cap 12'
WOD :: 19.08.2024
FOR TIME
27-21-15-9
cal ERG
THR @40/30 kg
HSPU
time cap 17'
WOD :: 14.08.2024
AMRAP 16'
8 RND
12 WB @12/9 kg
12 DB STEP UP DOWN @25/17,5 kg
then
max rep DB SNATCH
WOD :: 13.08.2024
AMRAP 4'
250/180 mt ROW or 200/150 mt SKIERG
6 C&J @50/35 kg
8 BURPEES OTB
10 PULL UP
rest 4'
X3
WOD :: 12.08.2024
16 RND FOR TIME
TEAM OF 2 - I GO YOU GO X RND
12/9 cal BIKE
4 DEVIL PRESS @22,5/15 kg
6 2DB STOH @22,5/15 kg
time cap 25'
WOD :: 09.08.2024
FOR TIME
3 DL @140/100 kg
25-20-15-10-5
PUSH UP
BJO @75/60 cm
time cap 19'
WOD :: 08.08.2024
6 RND FOR TIME
TEAM OF 2 - I GO YOU GO X REP
60 DU
30 C&J @60/45 kg
10 BMU
time cap 21'
WOD :: 07.08.2024
AMRAP 12'
3-6-9-12-15-18-21
2KB THR @20/12 kg
BBJ
WOD :: 06.08.2024
FOR TIME
48/36 cal ERG
12 RWC
48/36 cal ERG
48 2DB DEVIL PRESS @20/12,5 kg
48/36 cal ERG
12 RWC
48/36 cal ERG
time cap 23'
WOD :: 05.08.2024
AMRAP 8'
3 RND
16 WALL BALL @12/9 kg
16 KB HANG POWER SNATCH @24/16 kg
then
MAX REP DU
rest 2'
AMRAP 8'
3 RND
2 LLRC @4/3 mt
16 ALT DB SNATCH @22,5/15 kg
then
MAX REP DU
*climber guard obbligatoria
WOD :: 02.08.2024
FOR TIME
10-9-8-7-6-5-4-3-2-1
SC @60/45 kg
1-2-3-4-5-6-7-8-9-10
STOH @60/45 kg
time cap 15'
WOD :: 01.08.2024
AMRAP 14'
5 RND
11 HSPU
11 SDHP @50/35 kg
then
MAX cal ERG
WOD :: 31.07.2024
AMRAP 3'
60 DU
7+7 mt 2DB FR + OH WALKING LUNGE @20/12,5 kg
rest 3'
X4
WOD :: 30.07.2024
FOR TIME
Buy in: 50/35 cal ERG
then
6 RND
1 COMPLEX @60/45 kg
[ 1 SQUAT SNATCH + 2 HANG SQUAT SNATCH + 3 OHS]
1 COMPLEX
[ 3 PU - 2 CTB - 1 BMU ] / [ 4 PU + 2 CTB ]
time cap 15'
WOD :: 29.07.2024
EMOM 24'
1st: 15 TTB
2nd: 10 BURPEES BJO
3rd: 3 RC
4th: REST
*climber guard obbligatoria
WOD :: 27.07.2024
AMRAP 54'
TEAM OF 4 - I GO YOU GO X REP
Buy in: 800 DU
then
200 WB @12/9 kg CAMBIO AL VOLO*
160 KB SDHP @32/24 kg
200 BJ
160 PUSH UP HR
*se la MB cade: 10 SYNCHRO BURPEES
WOD :: 26.07.2024
E3MOM 24'
Odd:
15 HSPU + 15 2KB HPC @20/12 kg
Even:
2 LLRC + 15 DEADLIFT @100/75 kg
WOD :: 25.07.2024
AMRAP 17'
20/15 cal ERG
15 GTOH @50/35 kg
10 OH LUNGE @50/35 kg
5 BMU
WOD :: 24.07.2024
10 RND FOR TIME
TEAM OF 2 - I GO YOU GO X EXERCISE
3 RWC
12 THR @40/30 kg
2 RC
12/9 cal BIKE or BIKE ERG
time cap 25'
WOD :: 23.07.2024
FOR TIME
40 - 30 - 20 - 10
GHD SIT UP or 2x ABMAT SIT UP
cal ROW/SKIERG
BJO
time cap 19'
WOD :: 22.07.2024
AMRAP 14'
20 DU
3 - 9 - 15 - 21 - 27
2DB DEVIL PRESS @17,5/10 kg
PULL UP
WOD :: 20.07.2024
"TEAM CHAD"
FOR TIME
TEAM OF 3 - I GO YOU GO X REP
1000 BOX STEP UP @50 cm
@20/15 kg
time cap 50'
NB: Portare uno zaino comodo e resistente per contenere il sovraccarico (PLATE o DB).
PRENOTA LA TUA LEZIONE DI PROVA GRATUITA
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