WOD MARTEDì 31.01.17

1°
5 rounds
10 snatches 
10 toe to bars

2°
5 rounds
10 front rack walking lounges
10 sumo deadlift high pulls

3°
40-30-20-10
Sit ups
Push-ups

WOD LUNEDI' 30.01.17

12min amrap

10 c&j

10 lateral burpees

100mt run

WOD SABATO 28.01.17

100 dumbell snatches,

Every minute perform 15 push-ups

WOD VENERDI' 27.01.17

EMOM 18

1° 7 thrusters 

2° 7 chest to bars 

3° 14 sit ups

WOD GIOVEDI' 26.01.17

3 rounds

400mt run

20 box jumps 

15 deadlifts @ b.w.

WOD MERCOLEDI' 25.01.17

30 lateral jumps 
15 v.ups
5 snatches 

2min amrap
1min stop
5 rounds

WOD MARTEDì 24.01.17

3min amrap 
5 power cleans 
5 lateral burpees 

1min stop

3min amrap
5 p.cleans
5 push-ups

1min stop

3min amrap
5 p.cleans
5 pull-ups

1min stop

3min amrap
5 p.cleans
5 toe to bars

WOD LUNEDI' 23.01.17

3 rounds 

30 american swings 

30 wall balls

30 calorie row

WOD SABATO 21.01.16

1min box jumps
1min sdlhp 
2min box jumps 
2min sdlhp
3min box jumps
3min sdlhp

WOD VENERDI' 20.01.17

E2MOM, alternating

3 rounds

15 thrusters

15 chest to bars

WOD GIOVEDI' 19.01.17

3 rounds 

15 hang power cleans 

15 burpees

WOD MERCOLEDI' 18.01.17

Open 15.1

9min amrap

15 toe to bars 

10 deadlifts 

5 snatches

WOD MARTEDI' 17.01.17

5-10-15

Squat cleans 

Handstand push-ups 

Rest 5min

10-20-30

Box jumps 

Chest to bar pull-ups

WOD LUNEDI' 16.01.17

4 rounds

1min push presses

1min run

1min sit ups 

1min sumo deadlifts high pulls

1min stop

WOD SABATO 14.01.17

4 rounds

1min snatches 40kg

1min push-ups 

1min sit-ups 

1min stop

WOD VENERDI' 13.01.17

8min amrap 

1/1 2/2 3/3 etc..

Cleans 

Muscle ups

WOD GIOVEDI' 12.01.17

400mt run

15 overhead squats 

300mt run

15 overhead squats 

200mt run

15 overhead squats 

100mt run

15 overhead squats

Add 10kg every rounds

WOD MERCOLEDI' 11.01.17

7min amrap

7 down-ups

7 shoulder to overheads

Rest 3min

7min amrap 

14 deadlifts 

14 toe to bars

WOD MARTEDI' 10.01.17

300mt run

30 a.swing

30 pull-ups 

3min amrap 

1min 30sec rest

3 rounds

WOD LUNEDI' 09.01.17

3 heavy power cleans 
6 lateral burpees 
9 box jump overs
3min amrap
1min 30sec rest

3 rounds

WOD GIOVEDI' 05.01.17

Ladder, every 90sec add 2 rep
Overhead squats 
Chest to bars

00:00-01:30min
2 ohs
2 c2b
01:30-03:00min
4 ohs
4 c2b
03:00-04:30min
6 ohs
6 c2b
Etc.

WOD MERCOLEDì 04.01.17

Snatch & run @ DT

12 deadlifts ( snatch grip)
9 hang power snatches
6 overhead squats
100mt run

WOD MARTEDì 03.01.17

Run@DT

5 rounds

12 deadlifts
9 hang power cleans
6 shoulder to overheads
100mt run

WOD LUNEDì 02.01.17

3 rounds 

5 hang power cleans 
10 push-ups hand release
15 swing
20 squats
3min amrap
1min rest

WOD SABATO 31.12.16

3 rounds 

15 deadlifts 
15 burpees pull-ups