WOD :: 03.12.2024

AMRAP 20'

20 TTB
20 HPS @40/30 kg
20/15 cal ERG

WOD :: 02.12.2024

AMRAP 3'

12/9 cal ERG
12 BJ
6 CTB
rest 3'
x4

WOD :: 01.12.2024

AMRAP 40' 

TEAM OF 4 - I GO YOU GO X RND
1 PS + 1 HSS + 1 OHS @50/35 kg (COMPLEX)
4 BURPEES OVER THE WALL
every 4 rnd perform 
400 mt RUN TOGETHER or 16 SHUTTLE RUN
A WORK, B REST, C&D BAR DEAD HANG

WOD :: 30.11.2024

FOR TIME

00:00 - 07:00
12-9-6
SANDBAG CLEAN @40/25 kg
SANDBAG BEAR HUG SQUAT @40/25 kg
07:00 - 14:00
12-9-6
DL @100/75 kg
2KB STOH @24/16 kg

WOD :: 29.11.2024

AMRAP 22' 

TEAM OF 2 - I GO YOU GO X REP
2-4-6-8-... (+2)
WALL WALK
4-8-12-16-... (+4)
KB SDHP @32/24 kg
8-16-24-32-... (+8)
WB @12/9 kg
12-24-36-48-... (+12)
cal ERG

WOD :: 28.11.2024

AMRAP 14' 

TEAM OF 2 - I GO YOU GO X RND
 8 RND
9 2DB BENCH PRESS @22,5/15 kg (PARTNER A)
9 HPC @70/50 kg (PARTNER B)
9 SYNCHRO BURPEES OVER BAR 
every RND switch A with B
then
I GO YOU GO X REP
MAX REP 2DB DEVIL PRESS @25/17,5 kg

WOD :: 27.11.2024

FOR TIME

20 THRUSTER @50/35 kg
30/20 cal ASS BIKE
20 THRUSTER @50/35 kg
rest 5'
10 BMU
30/20 cal BIKE ERG
10 BMU
time cap 17'

WOD :: 26.11.2024

3 RND FOR TIME

23 DEFICIT HSPU @10 kg  
23 CTB
23 ALT PISTOL
23 BJO
time cap 17'

WOD :: 25.11.2024

FOR TIME

50 TTB
150 DU
50 DB SNATCH @25/17,5 kg
150 DU
50 BURPEES OVER THE LINE
time cap 18' 

WOD :: 24.11.2024

FOR TIME

TEAM OF 3 - I GO YOU GO X REP
9 LLRC
60 THRUSTER @40/30 kg
50 SYNCHRO BURPEES
18 RC
45 THRUSTER @50/35 kg
50 SYNCHRO BURPEES
30 BMU
30 THRUSTER @60/45 kg
50 SYNCHRO BURPEES
time cap 40'

WOD :: 23.11.2024

10 RND FOR TIME

20 DU
5 HSPU
1 SC @80/60 kg

time cap 15' 

WOD :: 22.11.2024

AMRAP 17' 

500/375 mt ROW or 1100/875 mt BIKE ERG or 400 mt RUN or 400/320 mt SKI
then 
MAX REP UNBROKEN SU CROSSOVER

every time you break restart with the erg

WOD :: 21.11.2024

FROM 0' TO 10'

FIND 1RM BENCH PRESS

FROM 10' TO 20'

FIND 1RM DEADLIFT
then

EMOM 20'

Odd: 5 BENCH PRESS @80% 1RM
Even: 5 DL @80% 1RM

WOD :: 20.11.2024

FOR TIME

2-4-6-8-10-12-14-16
CTB
PUSH UP HR
after every rnd perform
100 mt RUN or 4 SHUTTLE RUN
time cap 15'

WOD :: 19.11.2024

FOR TIME

TEAM OF 2 - I GO YOU GO X REP
4000/3000 mt BIKE ERG or 2000/1500 mt ROW
30 BBJO
20 2DB DEVIL PRESS @22,5/15 kg
10 WALL WALK
20 2DB DEVIL PRESS @22,5/15 kg
30 BBJO
4000 mt BIKE ERG or 2000/1500 mt ROW
time cap 30'

WOD :: 18.11.2024

AMRAP 3'

10/8 cal ERG
10 AS @24/16 kg
10 SDHP @50/35 kg
max rep TTB
 rest 3'
X4

WOD :: 17.11.2024

TEAM OF 4 - I GO YOU GO X REP
1 RND A-B
1 RND C-D

 AMRAP 8'

MAX REP PARTNER DEADLIFT @160/120 kg  
10 SYNCHRO TTB 
 rest 2'

AMRAP 8'

MAX REP SYNCHRO PISTOL  
20 PARTNER WALL BALL @9/6 kg 
 rest 2'

AMRAP 8'

MAX REP SYNCHRO KB C&J @24/16 kg 
10 SYNCHRO cal ROW 
 rest 2'

AMRAP 8'

MAX REP SYNCHRO ALT DEVIL PRESS @25/17,5 kg 
10 SYNCHRO cal BIKE ERG 
 rest 2'

AMRAP 8'

MAX REP SYNCHRO DB THRUSTER @22,5/15 kg
10 SYNCHRO BJ

WOD :: 16.11.2024

AMRAP 15' 

15/12 cal ERG
12 DL @70/50 kg
9 HPC @70/50 kg
6 STOH @70/50 kg

WOD :: 15.11.2024

FOR TIME

100 DU
80 WB @12/9 kg
60 BJO
40 CROSSOVER
20 OH LUNGES @50/35 kg
time cap 18'

WOD :: 14.11.2024

EMOM 24' 

1st: 16 HSPU
2nd: 16 GHD SIT UP
3rd: 2 LLRC
4th: 16 PUSH UP HR
5th: 16 V-UP
6th: REST

WOD :: 13.11.2024

AMRAP 16' 

TEAM OF 2 - I GO YOU GO X REP
400 mt RUN (TOGETHER)
40 TTB
40 DB SNATCH @22,5/15 kg

WOD :: 12.11.2024

FOR TIME

"FRANTASY LAND"
21-15-9
THRUSTER @40/30 kg
PU
15-12-9
THRUSTER @50/35 kg
CTB
12-9-6
THRUSTER 60/45 kg
BMU
time cap 22'

WOD :: 11.11.2024

3 RND FOR TIME

40/30 cal ERG
30 BURPEES
20 AS @32/24 kg
time cap 18'

WOD :: 10.11.2024

FOR TIME

TEAM OF 3 - I GO YOU GO X RND
9 RND
250/190 mt ROW
3 RND
50 DU
9 RND
500/380 mt BIKE ERG
3 RND
40 DU CROSSOVER
9 RND
250/190 mt SKIERG
3 RND
50 DU
9 RND
600/450 mt BIKE

time cap 60'"

WOD :: 09.11.2024

AMRAP 13' 

20 KB SDHP @32/24 kg
16/12 cal ERG
10 BURPEES OT KB"

WOD :: 08.11.2024

EMOM 20'

1st: 40 DU
2nd: 14/10 cal SKIERG
3rd: 14 BJ @70/60 cm
4th: 14 TTB
5th: REST

WOD :: 07.11.2024

FOR TIME

1-2-3-4-5-6-7-8-9-10
PULL UP
THRUSTER @40/30 kg
SHUTTLE RUN
time cap 15'

WOD :: 06.11.2024

AMRAP 22' 

12 RND
10 WB @9/6 kg
2 C&J @60/45 kg
then
max rep SNATCH @60/45 kg

WOD :: 05.11.2024

AMRAP 4'

5 BMU
10/8 cal BIKE ERG
15 DB SNATCH @25/17,5 kg
rest 2' 

AMRAP 4'

15 GHD SIT UP
10/8 cal BIKE
5 DL @120/90 kg
rest 2' 

AMRAP 4'

5 HSPU
10/8 cal ROW
15 DB DEVIL PRESS @22,5/15 kg
rest 2' 

AMRAP 4'

15 AS @24/16 kg
10/8 cal SKIERG
5 RING PU

WOD :: 04.11.2024

10 RND FOR TIME

TEAM OF 2 - I GO YOU GO X RND
40 DU
8 OHS @40/30 kg
time cap 20'

WOD :: 03.11.2024

AMRAP 40'

TEAM OF 4 - I GO YOU GO X RND
1 LLRC or 2 RC
6 DL @100/75 kg
24 DU

WOD :: 02.11.2024

FOR TIME

50-40-30-20-10
BURPEES
100-80-60-40-20
AIR SQUAT
every 2' perform
2 WALL WALK
time cap 24'

WOD :: 01.11.2024

AMRAP 40'

TEAM OF 4 - I GO YOU GO X REP
3 RND
400 mt RUN TOGETHER
80 HSPU
80 HPS @40/30 kg
then
max rep PARTNER WB @12/9 kg

WOD :: 31.10.2024

AMRAP 12'

2-4-6-8-10...BBJO
4-8-12-16-20 THR @40/30 kg

WOD :: 30.10.2024

FOR TIME

40 DB HANG POWER SNATCH @25/17,5 kg
24/18 cal ERG
8 BMU
24/18 cal ERG
8 BMU
40 DB HANG C&J @25/17,5 kg
time cap 15'

WOD :: 29.10.2024

EMOM DEATH BY

Odd: 40 DU
Even: 6/4-8/6-10/8-12/10... cal BIKE ERG or BIKE