WOD :: 11.07.2020

METCON CLASS

FOR TIME

100 BJO

80 KB AS @24/16 kg

60 SIT UP

40 KB OH LUNGES @24/16 kg

Cash out:

25 KB SNATCH @24/16 kg 

cap time 25'

WOD :: 10.07.2020

METCON CLASS

AMRAP 15'

2 - 4 - 6 - 8 - 10 - 12 ...

PISTOLS

PP @40/30 kg

WOD :: 09.07.2020

METCON CLASS

E2MOM 20'

odd: 40 DU

5 HSC @60/40 kg

even: 1' FR HOLD @60/40 kg

12 PUSH UP HR

WOD :: 08.07.2020

METCON CLASS

BENCHMARK "FRAN"

FOR TIME

21 - 15 - 9 

THR @40/30 kg

PULL UP

cap time 10'

with judge

WOD :: 07.07.2020

METCON CLASS

EMOM 30'

1st: 15/12 cal ROW

2nd: 10 BURPEES HR

3rd: 15/12 cal ROW

4th: 10 BOX JUMP

5th: 15/12 cal ROW

6th: 10 BURPEES BOX JUMP

WOD :: 06.07.2020

METCON CLASS

EMOM DEATH BY

odd: 2 - 4 - 6 - 8 - 10 ...

HSPU

even: 4 BMU

WOD :: 05.07.2020

TEAM CLASS

:: SURPRISE ::

WOD :: 04.07.2020

METCON CLASS

FOR TIME

00:00 - 12:00

21 BURPEES

1 RND 2DB/2KB DT @20/12,5 kg

18 BURPEES

1 RND 2DB/2KB DT @20/12,5 kg

15 BURPEES

1 RND 2DB/2KB DT @20/12,5 kg

12 BURPEES

1 RND 2DB/2KB DT @20/12,5 kg

12:00 - 24:00

21 SQUAT JUMP OT DB

1 RND 2DB/2KB DT @20/12,5 kg

18 SQUAT JUMP OT DB

1 RND 2DB/2KB DT @20/12,5 kg

15 SQUAT JUMP OT DB

1 RND 2DB/2KB DT @20/12,5 kg

12 SQUAT JUMP OT DB

1 RND 2DB/2KB DT @20/12,5 kg

WOD :: 03.07.2020

METCON CLASS

FOR TIME

170 WB @9/6 kg

every 2'  including 0:00 perform

5 CTB

cap time 24'

WOD :: 02.07.2020

METCON CLASS

AFAP 5'

10/8 cal BIKE 

9 C&J @40/25 kg

12 SDHP @40/25 kg

9 C&J @40/25 kg

10/8 cal BIKE 

rest 5'

x3 

WOD :: 01.07.2020

METCON CLASS

AMRAP 7'

2 RND

70 DU

20 PUSH UP HR 

then 

max rep

PULL UP 

rest 3'

x 2

WOD :: 30.06.2020

METCON CLASS

EMOM DEATH BY

odd: 3 - 6 - 9 - 12 - 15 ...

2DB PP @20/15 kg

even: 3 - 6 - 9 - 12 - 15 ...

BJO

WOD :: 29.06.2020

METCON CLASS

AMRAP 21'

7 HSPU

9 BURPEES TB

11 AS @24/16 kg

WOD :: 28.06.2020

TEAM CLASS

:: SURPRISE ::

WOD :: 27.06.2020

METCON CLASS

EMOM 21'

1st: 20 DU

10 DB HSC @20/10 kg

2nd: 30 DU

8 DB PP @20/10 kg

3rd: 40 DU 

6 DB HANG CLUSTER @20/10 kg

WOD :: 26.06.2020

METCON CLASS

FOR TIME

21 DEVIL PRESS @15/10 kg

7 BMU

15 DEVIL PRESS @15/10 kg

5 BMU

9 DEVIL PRESS @15/10 kg

3 BMU

cap time 19'

WOD :: 25.06.2020

METCON CLASS

BENCHMARK "DT"

FOR TIME

5 RND

12 DL @70/50 kg

9 HPC @70/50 kg

6 PJ @70/50 kg

cap time 15'

WOD :: 24.06.2020

METCON CLASS

FOR TIME

20-18-16-14-12-10

WB @9/6 kg

PULL UP

cap time 18'

WOD :: 23.06.2020

METCON CLASS

FOR TIME

00:00 - 07:00

3 RND

200/150 mt ROW

9 PJ @50/35 kg

07:00 - 14:00

3 RND 

200/150 mt ROW

6 PJ @60/45 kg

14:00 - 21:00

3 RND

200/150 mt ROW

3 PJ @70/55 kg

WOD :: 22.06.2020

METCON CLASS

AMRAP 3'

15 TTB

15 DB SNATCH @25/20 kg

rest 3'

x 4

WOD :: 21.06.2020

TEAM CLASS

SURPRISE

WOD :: 20.06.2020

METCON CLASS

E2MOM 20'

8 2KB SCL @16/12 kg

6 2KB PP @16/12 kg

4 2KB OH LUNGES @16/12 kg

WOD :: 19.06.2020

METCON CLASS

AMRAP 21'

3 SS @50/35 kg

6 OHS @50/35 kg

12 BURPEES TB

WOD :: 18.06.2020

METCON CLASS

FOR TIME

21 - 18 - 15 - 12 - 9- 6- 3

FS @50/35 kg

3 - 6 - 9 - 12 -15 - 18 - 21 

ONE ARM KB SJ @24/16 kg

cap time 17'

WOD :: 17.06.2020

METCON CLASS

AMRAP 5'

20 2DB HPS @15/10 kg

10 PUSH UP HR

max rep 

CTB 

rest 2:30

x3

WOD :: 16.06.2020

METCON CLASS

FOR TIME

5 RND

20/15 cal ROW

15 HC&J @50/35 kg

10 BURPEES

cap time 25'

WOD :: 15.06.2020

METCON CLASS

AMRAP 17'

3 - 6 - 9 - 12 - 15 ...

PULL UP

PISTOLS

WOD :: 14.06.2020

TEAM CLASS

SURPRISE

WOD :: 13.06.2020

ADVANCED CLASS

AMRAP 20'

5 KTB STEP UP/DOWN @24/16 kg

7 KTB PJ @24/16 kg

9 KTB SC @24/16 kg

WOD :: 12.06.2020

ADVANCED CLASS

EMOM 20'

1st: 3 BMU

2nd: 9 C&J @50/35 kg

3rd: MAX REP ALT. REVERSE LUNGES @50/35 kg

4th: REST

WOD :: 11.06.2020

ADVANCED CLASS

E2MOM DEATH BY

2-4-6-8-10-.. 2DB HPS @15/10 kg

2-4-6-8-10-.. 2DB STEP OVER @15/10 kg

WOD :: 10.06.2020

ADVANCED CLASS

FOR TIME

100 DU

80 JUMP OT MD

60 WB @9/6 kg

40 TTB

20 HSCL @60/40 kg

cap time 20'

WOD :: 09.06.2020

ADVANCED CLASS

FOR TIME

00:00 - 06:00

9-6-3

cal BIKE

THR @50/30 kg

06:00 - 12:00

12-9-6

BURPEES HR

PC @50/35 kg

12:00 - 18:00

15-12-9

BJO

STOH @50/35 kg

WOD :: 08.06.2020

ADVANCED CLASS

AMRAP 15'

3 SS @40/25 kg

7 CTB

11 PUSH UP

WOD :: 07.06.2020

TEAM CLASS

SURPRISE

WOD :: 06.06.2020

ADVANCED CLASS

12 RND FOR TIME

2 2KB DL @16/12 kg

3 2KB HPC @16/12 kg

4 2KB FS @16/12 kg

5 2KB STOH @16/12 kg

cap time 19'