WOD :: 23.09.2023
:: SURPRISE ::
WOD :: 22.09.2023
FOR TIME
50-40-30-20-10
DU
25-20-15-10-5
TTB
HPC @50/35 kg
time cap 17'
WOD :: 21.09.2023
AMRAP 20'
500/400 mt ROW or SKI
50 BURPEES
500/400 mt ROW or SKI
25 HSPU
WOD :: 20.09.2023
5 RND FOR TIME
TEAM OF 2 - I GO YOU GO X REP
30 cal ERG
24 FS @50/35 kg
18 CTB
time cap 27'
WOD :: 19.09.2023
AMRAP 16'
10-20-30-40-50...DB HPS @22,5/15 kg
1-2-3-4-5...C&J @70/50 kg
WOD :: 18.09.2023
E2MOM 18'
1st: 80 DU
2nd: 40 BJO
3rd: 20 PS @40/30 kg
WOD :: 17.09.2023
FOR TIME
TEAM OF 3 - I GO YOU GO X REP
Buy in:
1600 mt RUN TOGETHER
then
5 RND
36 DL @70/50 kg
27 HPC @70/50 kg
18 PJ @70/50 kg
Cash out:
1600 mt RUN TOGETHER
time cap 45'
WOD :: 16.09.2023
AMRAP 20'
20/15 cal ERG
10 PS @40/30 kg
10 BJO
20/15 cal ERG
10 DB SNATCH @22,5/15 kg
10 BJO
20/15 cal ERG
10 KB SNATCH @24/16 kg
10 BJO
WOD :: 15.09.2023
AMRAP 8'
3 WALL WALK
6 PUSH UP HR
9 FACING BURPEES OVER THE LINE
rest 2'
AMRAP 8'
2 RC
6 DOUBLE JUMP OVER THE PARALLETTE
6 TOES THROUGH RING
WOD :: 14.09.2023
FOR TIME
10 FACING WALL STRICT HSPU
20 V-UP
30 STOH @50/35 kg
40 CROSSOVER SU
50 DB GOBLET BOX STEP UP @25/17,5 kg
40 CROSSOVER SU
30 STOH @50/35 kg
20 V-UP
10 FACING WALL STRICT HSPU
time cap 22'
WOD :: 13.09.2023
FOR TIME
10 PC @100/75 kg
20 CTB
30 TTB
100 WB @9/6 kg
30 TTB
20 CTB
10 PC @100/75 kg
time cap 24'
WOD :: 12.09.2023
AMRAP 15'
2-4-6-8-10-12-14-16...
BURPEE PULL UP
DL @100/75 kg
every RND perform
300 mt RUN
WOD :: 11.09.2023
20 RND FOR TIME
TEAM OF 2 - I GO YOU GO X RND
15/11 cal ERG
30 DU
time cap 35'
WOD :: 10.09.2023
FOR TIME
TEAM OF 4
starting in pair every 2 minutes with:
12/9 cal SKI (PARTNER A) & cal BIKE (PARTNER B)
2 LEGLESS RC (1 EACH)
then, in the remaining time:
max rep SYNCHRO OHS @60/40 kg
ACCUMULATE 175 OHS
time cap 40'
WOD :: 09.09.2023
FOR TIME
00:00 - 08:00
21 BJO
15/12 cal ERG
9 BBJO @75/60 cm
21 BJO
15/12 cal ERG
9 BBJO @75/60 cm
8:00 - 16:00
9 BBJO @75/60 cm
15/12 cal ERG
21 BJO
9 BBJO @75/60 cm
15/12 cal ERG
21 BJO
WOD :: 08.09.2023
AMRAP 3'
TEAM OF 2 - I GO YOU GO X REP
20 SHUTTLE RUN
max rep SNATCH @60/40 kg
rest 2'
AMRAP 3'
TEAM OF 2 - I GO YOU GO X REP
20 SHUTTLE RUN
max rep HSPU
rest 2'
X2
WOD :: 07.09.2023
FOR TIME
20-15-10-5
SDHP @50/35 kg
AS @32/24 kg
WB @12/9 kg
time cap 12'
WOD :: 06.09.2023
AMRAP 20'
3-6-9-12-15-18-21-24...
PC @70/50 kg
SIT UP
cal ERG
WOD :: 05.09.2023
FOR TIME
21-18-15
cal BIKE
THRUSTER
then
20 mt OH WALKING LUNGES @70/45 kg
time cap 17'
21 THRUSTER @50/35 kg
18 THRUSTER @60/40 kg
15 THRUSTER @70/45 kg
WOD :: 04.09.2023
"HELENA"
3 RND FOR TIME
400 mt RUN
12 BMU
21 DB SNATCH @22,5/15 kg
time cap 15'
WOD :: 03.09.2023
AMRAP 40'
TEAM OF 3 - I GO YOU GO X RND
1 RWC
3 BURPEES TB
6 TTB
9 JUMP OTP
WOD :: 02.09.2023
10 RND FOR TIME
TEAM OF 2 - I GO YOU GO X REP
200 mt RUN TOGETHER
10 THRUSTER @50/35 kg
40 SIT UP
time cap 35'
WOD :: 01.09.2023
FOR TIME
5-10-15-10-5
2DB OH LUNGES @17,5/12,5 kg
PU
2DB DEVIL PRESS @17,5/12,5 kg
BJO @70/60 cm
time cap 20'
WOD :: 31.08.2023
10 RND FOR TIME
3 SC
4 SHUTTLE RUN
3 BMU
4 SHUTTLE RUN
time cap 15'
choose appropriate weight for the squat clean (80% approximately)
WOD :: 30.08.2023
EMOM 35'
1st: 15/11 cal BIKE ERG
2nd: 15/11 cal ROW
3rd: 14 BURPEES OVER THE LINE (FACING)
4th: MAX REP DU
5th: REST
WOD :: 29.08.2023
AMRAP 16'
9 CTB
12 HPS @40/30 kg
200/150 mt ROW
WOD :: 28.08.2023
AMRAP 7'
24 DU
12 HSPU
12/9 cal BIKE or BIKE ERG
rest 2'
AMRAP 7'
24 DU
12 PUSH UP HR
12/9 cal ROW or SKI
WOD :: 25.08.2023
AMRAP 15'
2-4-6-8-10-12-14-16-18-20...
2DB LUNGE @22,5/15 kg
WB @12/9 kg
perform 20 DU after every round
WOD :: 24.08.2023
AMRAP 30'
TEAM OF 2 - I GO YOU GO X REP
4 RND
24 DL @70/50 kg
20/15 cal BIKE or BIKE ERG
18 HPC @70/50 kg
20/15 cal BIKE or BIKE ERG
12 PJ @70/50 kg
20/15 cal BIKE or BIKE ERG
then
MAX REP of the following COMPLEX
3 DL + 2 HPC + 1 PJ @70/50 kg
1 COMPLEX = 1 REP
WOD :: 23.08.2023
FOR TIME
40/30 - 30/25 - 20/15 - 10/8
cal ERG
40-30-20-10
ALT DB HPS @22,5/15 kg
ALT DB DEVIL PRESS @22,5/15 kg
time cap 25'
WOD :: 22.08.2023
20 RND FOR TIME
TEAM OF 2 - I GO YOU GO X RND
5 CTB
10 PUSH UP HR
15 PISTOL SQUAT
time cap 30'
WOD :: 21.08.2023
FOR TIME
Buy in: 1000/750 mt ROW
then
3 RND
10 BMU
20 HSPU
30 FS @50/35 kg
time cap 24'
WOD :: 18.08.2023
AMRAP 5'
WOD :: 17.08.2023
AMRAP 2'
WOD :: 16.08.2023
FOR TIME
WOD :: 11.08.2023
FOR TIME
WOD :: 10.08.2023
EMOM 20'
PRENOTA LA TUA LEZIONE DI PROVA GRATUITA
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