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).

WOD :: 19.07.2024

E2MOM 24'

1st: 24/18 cal BIKE ERG
2nd: 18 2KB STOH @24/16 kg
3rd: 12 CTB
4th: REST

WOD :: 18.07.2024

6 FOR TIME

10 AS @28/20 kg
20 GOBLET SQUAT
30 DU

time cap 17'

WOD :: 17.07.2024

AMRAP 20'

5 TTB
10 HSPU
15 BJ

WOD :: 16.07.2024

AMRAP 21'

TEAM OF 2 - I GO YOU GO X RND
8 RND
200/150 mt ROW or 160/120 mt SKIERG
10 C&J @60/45 kg
then 
I GO YOU GO X REP
max rep BURPEES BMU

WOD :: 15.07.2024

FOR TIME

10-20-30-40-50 WB @9/6 kg
15 BURPEES BJO
time cap 24'

WOD :: 13.07.2024

AMRAP 59'

TEAM OF 4 - I GO YOU GO X REP
120/90 cal ERG
60 SYNCHRO PISTOL SQUAT
120 BENCH PRESS @60/45 kg
60 SYNCHRO GTOH @70/50 kg
120 RING DIP

WOD :: 12.07.2024

FOR TIME

27-21-15-9-6
cal ERG
BJO
2DB THR @22,5/15 kg
time cap 19'

WOD :: 11.07.2024

AMRAP 7'

7 BURPEES TB
14 TTB
28 DU

rest 1'

AMRAP 7'

7 BURPEES BJ
7 GHD SIT UP or 14 SIT UP
28 DU

WOD :: 10.07.2024

2 RND FOR TIME

TEAM OF 2 - I GO YOU GO X REP
800/600 mt ROW
60 2DB BOX STEP OVER @20/12,5 kg
40 HSPU
20 BMU
time cap 19'

WOD :: 09.07.2024

FOR TIME

00:00 - 08:00 
find 1 RM PC
08:00 - 16:00
20 POWER CLEAN @60%
20 PUSH PRESS @50% 1 RM PC
20 OVERHEAD SQUAT @40% 1 RM PC

WOD :: 08.07.2024

E3MOM 24'

1st: 30/22 cal ERG + max rep LLRC
2nd: 25/19 cal ERG + max rep BURPEES HR
3rd: 20/15 cal ERG + max rep PS @40/30 kg
4th: 15/11 cal ERG + max rep WB @9/6 kg

WOD :: 06.07.2024

FOR TIME

TEAM OF 3 - I GO YOU GO X REP
180 DL
150 HPC
120 STOH
@60/45 kg
every 3' perform
30 SYNCHRO DU

time cap 34'

WOD :: 05.07.2024

AMRAP 14'

Buy in:  2000/1500 mt ROW
then
14 TTB
14 AS @24/16 kg

WOD :: 04.07.2024

AMRAP 3'

12/9 cal ERG
2 RC* @4,5/4 mt
6 CLUSTER @50/35 kg
rest 3'
X4
*climber guard obbligatoria

WOD :: 03.07.2024

EMOM 20'

1st:  3 RWC
2nd: 6 BBJO
3rd: 8 HPS @50/35 kg
4th: 10 PISTOL SQUAT

WOD :: 02.07.2024

FOR TIME

10-15-20-25-30 cal ERG
20-30-40-50-60 DU
time cap 19'

WOD :: 02.07.2024

 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 12'

WOD :: 01.07.2024

AMRAP 23'

TEAM OF 2 - I GO YOU GO X REP
20/15 cal ERG
15 OHS @40/30 kg
10 CTB

WOD :: 30.06.2024

3 RND FOR TIME

TEAM OF 3 - I GO YOU GO X REP
12 LLRC
48 TTB
96 PUSH UP HR
144/108 cal ROW
time cap 36'

WOD :: 29.06.2024

AMRAP 12'

15 DEADLIFT @60/45 kg
10 PUSH PRESS
5 STRICT HANDSTAND PUSH UP

WOD :: 28.06.2024

FOR TIME

TEAM OF 2 - I GO YOU GO X REP
1200 mt RUN together
then
I GO YOU GO X RND
16 RND
8 TTB
8 BURPEES BOX JUMP @60/50 cm
then
I GO YOU GO X REP
47 KB GOBLET SQUAT @32/24 kg
time cap 35'

WOD :: 27.06.2024

7 RND FOR TIME

25/20 cal BIKE
1 LEGLESS ROPE CLIMB / 2 ROPE CLIMB*
*climber guard obbligatoria
rest 1'
time cap 22'

WOD :: 26.06.2024

E3MOM 15'

3 CLEAN
2 FRONT SQUAT
1 JERK

then

AMRAP 5'

10 BURPEES OTB
then max rep unbkn
COMPLEX [3 CLEAN + 2 FRONT SQUAT
+ 1 JERK] @40%

WOD :: 25.06.2024

AMRAP 7'

10 WEIGHTED PULL UP @8/6 kg
20 CHEST TO BAR
30 KIPPING PULL UP
then
max rep WALL BALL @9/6 kg

WOD :: 24.06.2024

4 RND FOR TIME

800 mt RUN
75 DOUBLE UNDER
7+7 KB HANG POWER SNATCH @24/16 kg
time cap 25'

WOD :: 23.06.2024

15 RND FOR TIME

TEAM OF 3 - I GO YOU GO X RND
1 LLRC
8 ALT PISTOL SQUAT
12/8 PUSH UP HR
directly into

15 RND FOR TIME

TEAM OF 3 - I GO YOU GO X RND
1 RC
12 BJO
2 RWC
time cap 36'

WOD :: 22.06.2024

FOR TIME

TEAM OF 2 - I GO YOU GO X REP
160 DOUBLE UNDER
160 SIT UP
160 DOUBLE UNDER
160 2DB PUSH PRESS @22,5/15 kg
160 DOUBLE UNDER
400 mt 2DB FARMER CARRY
time cap 28'

WOD :: 21.06.2024

E2MOM 16'

5 DEADLIFT
10 WALL BALL @9/6 kg
Athlete’s choice for deadlift load
Target: round in less than 1'

WOD :: 20.06.2024

FOR TIME

0:00 - 12:00
15-12-9-6-3
TOES TO BAR
2KB OVERHEAD WALKING LUNGES @24/16 kg

12:00 - 20:00
15-12-9-6-3
cal ROW
LATERAL BURPEES OT ROW

WOD :: 19.06.2024

FOR TIME

15 BOX JUMP @75/60 cm
400 mt RUN
20 BOX JUMP @60/50 cm
400 mt RUN
25 BOX JUMP @50 cm
400 mt RUN
time cap 13'