WOD :: 26.04.2024

AMRAP 1'

21 DU
7 BURPEES
max rep DEADLIFT @140/100 kg
rest 2'
X7

WOD :: 25.04.2024

50 RND FOR TIME

TEAM OF 5 - I GO YOU GO X RND
1 RWC
5 PU
5+5 mt 2KB FARMER CARRY @32/24 kg
10 SIT UP
while A,B,C i go you go
D,E 2PARTNER DL HOLD @120/90 kg
time cap 50'

WOD :: 24.04.2024

E3MOM 21'

3 POWER CLEAN
directly into

IN 10'

find 1RM PC
directly into

AMRAP 3'

max rep HPC @40%

WOD :: 23.04.2024

5 RND FOR TIME

20 BOX JUMP OVER
20 PUSH UP
20 PULL UP

time cap 15'

WOD :: 22.04.2024

AMRAP 10'

10 THR @50/35 kg
10 PS

WOD :: 21.04.2024

AMRAP 39'

TEAM OF 3 - I GO YOU GO X REP
90 BJO
45 HSPU
90 ALT PISTOL SQUAT
45 BURPEES BMU
every 4' perform
10 SYNCHRO PUSH UP HR

WOD :: 20.04.2024

E2MOM 20'

2 SHOULDER PRESS
directly into

EMOM 10'

TEAM OF 2
Odd (A): max cal BIKE
Even (B): max rep PUSH PRESS @40/30 kg
switch partner every minute

WOD :: 19.04.2024

3 RND FOR TIME

22 BJ
12 2DB HSC @22,5/15 kg
2 RC
time cap 15'

WOD :: 18.04.2024

2 RND FOR TIME

TEAM OF 2 - I GO YOU GO X REP
50-40-30
WALL BALL @12/9 kg
15-12-9
BMU
time cap 19'

WOD :: 17.04.2024

AMRAP 20'

TEAM OF 2 - I GO YOU GO X RND
20/15 cal ERG
15 KB RUSSIAN SWING @32/24 kg
20 mt KB FARMER CARRY

WOD :: 16.04.2024

3 RND FOR TIME

TEAM OF 2 - I GO YOU GO X REP
40 TTB
12 WALL WALK
time cap 15'

WOD :: 15.04.2024

5 RND FOR TIME

TEAM OF 2 - I GO YOU GO X REP
400 mt RUN together
40 ALT PISTOL SQUAT
time cap 20'

WOD :: 14.04.2024

FOR TIME

TEAM OF 4 - I GO YOU GO X REP
Buy in: 1k RUN together
40 RND
1 PC @80/60 kg
2 BJO
3 CTB
Cash out: 1k RUN together
time cap 57'

WOD :: 13.04.2024

AMRAP 25'

TEAM OF 2 - I GO YOU GO X REP
20 PARTNER WALL BALL @9/6 kg
10 BMU
6 [1 WALL WALK + 2 BURPEES]

WOD :: 12.04.2024

3 RND FOR TIME

21 POWER CLEAN @70/50 kg
400 mt RUN
2' PLANK HOLD
time cap 20'

WOD :: 11.04.2024

AMRAP 10'

30 WALKING LUNGES
6 STRICT PULL UP
5+5 KB STRICT PRESS @20/12 kg

WOD :: 10.04.2024

AMRAP 3'

10 OHS @40/30 kg
30 LATERAL HOPS OVER THE BAR
max cal ERG
rest 2'
X5

WOD :: 09.04.2024

3 RND FOR TIME

TEAM OF 2 - I GO YOU GO X REP
100 SIT UP
60 DEADLIFT @60/45 kg
time cap 16'

WOD :: 08.04.2024

FOR TIME

00.00 - 10:00
1600 mt RUN
10.00 - 20:00
find 5RM BENCH PRESS

WOD :: 07.04.2024

FOR TIME

800 mt RUN
15 2DB FS @22,5/15 kg
5 BMU
600 mt RUN
20 2DB FS @22,5/15 kg
5 BMU
400 mt RUN
25 2DB FS @22,5/15 kg
5 BMU
200 mt RUN
30 2DB FS @22,5/15 kg
5 BMU
time cap 24'

WOD :: 06.04.2024

5 RND FOR TIME

10 PUSH PRESS @40/30 kg
10 LATERAL BURPEES OTB
25/20 cal ERG
time cap 16' 
then

ACCUMULATE

75 HOLLOW ROCK

WOD :: 05.04.2024

E4MOM 20'

10 BACK SQUAT @70% or RPE 7
then

AMRAP 6'

30 DU
1 BEAR COMPLEX @35%
[1 PC + 1 FS + 1 PP + 1 BS + 1 PP BTN]

WOD :: 04.04.2024

3 RND FOR TIME

TEAM OF 2 - I GO YOU GO X REP
50 TTB
3/2,2 k BIKE ERG or 3,7/2,7k BIKE
time cap 24'

WOD :: 03.04.2024

AMRAP 9'

2-4-6-8-10-...
BOX JUMP
HSPU
then
ACCUMULATE
50 KB SHOULDER PRESS

WOD :: 02.04.2024

10 RND FOR TIME

TEAM OF 2 - I GO YOU GO X RND
200 mt RUN or 4 SHUTTLE RUN
6 C&J 80/60 kg
time cap 18'

WOD :: 02.04.2024

6 RND FOR TIME

9 HANG SQUAT CLEAN @70/50 kg
6 BMU
time cap 12'

WOD :: 01.04.2024

AMRAP 60'

TEAM OF 5 - I GO YOU GO X REP
max mt ROW
switch partners every 1'
every 3', while partner A works, B,C,D&E perform:
10 SYNCHRO
1st: PULL UP
2nd: SIT UP
3rd: PUSH UP HR
4th: AIR SQUAT

WOD :: 31.03.2024

Buona Pasqua a tutta la #standoutcommunity!

WOD :: 30.03.2024

FOR TIME

TEAM OF 2 - I GO YOU GO X REP
30 mt HSW*
50 TTB
30 mt HSW
100 ALT DB SNATCH @22,5/15 kg
30 mt HSW
50 TTB
30 mt HSW
time cap 30'

WOD :: 29.03.2024

"STRICT ELIZABETH"
FOR TIME

21-15-9
SQUAT CLEAN @60/45kg
STRICT RING DIP
time cap 10'

WOD :: 28.03.2024

AMRAP 16'

TEAM OF 2 - I GO YOU GO X REP
20 BURPEES
4 ROPE CLIMB
then

ACCUMULATE

20 WEIGHTED PULL UP

WOD :: 27.03.2024

E2MOM 20'

1 SQUAT SNATCH
(find your RM)
directly into

EMOM 6'

Odd: 10 BURPEES OTB + max rep SQUAT SNATCH @50%
Even: REST

WOD :: 26.03.2024

AMRAP 20'

TEAM OF 2 - I GO YOU GO X RND
10 2DB BOX STEP OVER @17,5/10 kg
5 SHUTTLE RUN

WOD :: 25.03.2024

"JACKIE"  
FOR TIME

1000 mt ROW
50 THR @20/15 kg
30 PULL UP
time cap 14'

EMOM 8'

2 PUSH PRESS

WOD :: 24.03.2024

FOR TIME

TEAM OF 3 - I GO YOU GO X REP
Buy in: 1k RUN w/MB @9/6 kg
then
3 RND
72 AS @28/20 kg
72 SANDBAGB SDHP @40/25 kg
72 AXLE STOH @39/29 kg
Cash out: 1k RUN w/MB @9/6 kg
time cap 49'

WOD :: 23.03.2024

5 RND FOR TIME

7 RMU
21 BURPEES
time cap 20'