venerdì 30 dicembre 2016

WOD VENERDì 30.12.16

7 rounds 

1min:
100mt run
7 power cleans
Max effort push-ups

1min rest

WOD GIOVEDì 29.12.16

3 rounds 

15 hang squat snatches 
30 sit ups



WOD MERCOLEDì 28.12.16

2 rounds, no rest

00:00-02:00min 25 calorie row
02:00-04:00min 25 thrusters
04:00-06:00min 25 chest to bars

WOD MARTEDì 27.12.16


5 rounds 
1min box jumps 
1min sumo deadlift high pulls 

5 rounds
1min muscle ups
1min overhead walking lounges


WOD LUNEDì 26.12.16

EMOM 18

1. 8 power cleans 
2. 10 toe to bars
3. 12 burpees

WOD VENERDì 23.12.16

1 snatches
2 box 📦 jumps
3 push presses 
4 toe to bar
5 hang power cleans
6 push-ups
7 deadlifts
8 sit-ups
9 bench presses
10 walking lounges
11 wall balls
12 burpees
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

WOD GIOVEDì 22.12.15


15 american swings
100mt run
5 power cleans 
100mt run
4 rounds

WOD MERCOLEDì 21.12.16

21-15-9

Overhead squats
Box 📦 jumps 
Chest to bars

martedì 20 dicembre 2016

WOD MARTEDì 20.12.16

20 burpees 
20 c&j
40 toe to bars
20 walking lounges front rack
20 burpees

lunedì 19 dicembre 2016

WOD LUNEDì 19.12.16

3 rounds 

3 thrusters
6 pull-ups
9 push-ups
3min amrap
1min rest between rounds

WOD VENERDì 16.12.16

EMOM 20

Odd: 5 hang squat cleans 
Even: 1 round of Cindy*

*5 pull-ups
10 push-ups
15 squats

WOD GIOVEDì 15.12.15

55 snatches 
55 pull-ups 
55 calorie row
55 handstand push-ups

WOD MERCOLEDì 14.12.16

10-9-8-7-6-5-4-3-2-1

Dumbell snatches
Box jumps

WOD MARTEDì 13.12.16

WOD 1
5 rounds
7 thrusters
7 chest to bar
WOD 2
4 rounds
200mt run
15 hang power snatches
WOD 3
30-20-10
Deadlift
Toes to bar

lunedì 12 dicembre 2016

WOD LUNEDI' 12.12.16

20 pushup h.r.
15 hang power cleans 
10 shoulder to overhead 
5 rounds- 12min time cap

martedì 6 dicembre 2016

lunedì 5 dicembre 2016

WOD LUNEDì 05.12.16

7 OHS
21 A.Swing
6 OHS
18 A.Swing
5 OHS
15 A.Swing
4 OHS
12 A.Swing
3 OHS
9 A.Swing
2 OHS
6 A.Swing
1 OHS
3 A.Swing

WOD SABATO 03.12.16

12 min AMRAP
15 box jump
12 GHD
9 push press

giovedì 1 dicembre 2016