WOD 271118

18-15-12-9-6-3

Push presses 60kg

Box jump overs

WOD 261118

4 rounds
4min amrap
300mt run
20 toe to bars
Max rep thrusters 40kg

1min rest between rounds

WOD 221118

“La logica vi porterà da A a B. L’immaginazione vi porterà dappertutto”

5 rounds
2min : 15 calorie row + max rep dB snatches 
2min : rest

WOD 211118

“Il miglior riconoscimento x la fatica fatta non è ciò che se ne ricava ma ciò che si diventa grazie ad essa”

Min 1 - 12 thrusters 
Min 2 - max push-ups 
Min 3 - 12 sumo deadlift high pulls 
Min 4 - max air squats 
Min 5 - rest 😁

4 rounds

WOD 201118

Emom 10

12/10 calorie row

-2min rest-

Emom 10
3 hang power snatch + 3 power snatch

WOD 161118

Emom 10
- 4 hvy box step overs
- 10 tempo push-ups (2111)

Amrap 12min
6 db ground to overheads
6 box jump overs
6 burpees

WOD 151118

10.9.8...1

Power clean 90kg
Every set, perform:
5 pull-ups
10 push-ups
15 air squats

WOD 131118

2-4-6-8....

Deadlifts 100kg

Box jump overs

12min amrap

WOD 091118

3 rounds:
500mt row
25 American swing
25 front squats

WOD 081118

40 pull-ups 

30 double db ground to overheads
20 box jumps 
200mt front rack carry
20 box jumps
30 double db ground to overheads
40 pull-ups

WOD 071118

100mt walking lunges 

40 sit-ups

30 dips 

20 snatches

30 dips

40 sit-ups

100mt walking lunges

WOD 061118

Emom 12

Odd 8 power cleans
Even 12 toe to bars

7 rounds
7 box jumps
7 wall balls
7 american swing

WOD 051118

21-15-9

Deadlifts 60kg
Shoulder to overheads

-3min stop-

15-12-9
Deadlifts 70kg
Shoulder to overheads

-3min stop-

12-9-6
Deadlifts 80kg
Shoulder to overheads

WOD 021118

200mt run

16 db box step overs

12 ring rows

4 rounds

15-12-9

Snatches

30-24-18

Calorie row

WOD 311018

7min amrap 

10 db snatch

30 double unders

-3min stop-

7min amrap 

6 push-ups 

8 renegade row

10 wall balls

WOD 301018

15 Russian swing

15 toe to bars
5 rounds

-2min rest-

5 muscle ups
15 sit-ups
5 rounds

WOD 291018

5min amrap 

3 power cleans 60kg
6 toe to bars

-2min rest-

5min amrap
3 power snatches
6 dip

-2min rest-

5min amrap
3 thrusters
6 pull-ups

WOD 251018

4 rounds 

Against a 3min clock
8 bar muscle ups 
8 db thrusters 50lb
100mt run

WOD 241018

1min row/bike

1min stop
1min db snatch 70lb
1min stop
1min double unders
1min stop
3 rounds

WOD 231018

Emom 15
Min 1 - 10 deadlifts
Min 2 - 10 lateral burpees 
Min 3 - :45 plank hold

Sprint:
3 rounds AFAP
15 calorie row/bike
15 front squats 40kg

WOD 221018

Team of 2

100 power cleans 60kg
100 pull-ups 
200 wall balls
100 push-ups
100 shoulder to overheads

WOD 191018

Team wod

500mt row
40 box jump
40 burpees
40 db hang power clean
40 shoulder to OH
500mt row

Rest as needed

Open 13.2

10min amrap
5 shoulder to OH 50kg
10 deadlifts
15 box jumps

WOD 181018

100mt run
5/5 hang db power snatches
15 sit-ups 
8min amrap

-2min stop-

Repea

WOD 171018

4 rounds

Against a 3:00 clock
200mt run
50 double unders
Max rep thrusters 40kg

- 1:30 rest -

WOD 161018

a) 
Emom 10
Min1 :30sec row/bike/run
Min2 :30sec db snatches

b)
Emom 14
Min1 10 hang power snatches 50kg
Min2 3 muscle ups + 10 hr push-ups

WOD 151018

500mt row
50 power cleans 60kg
50 front squats 
50 shoulder to overheads 
500mt row

WOD 121018

https://www.facebook.com/CrossfitMilano/videos/274573303179898/

Emom 12

Min 1-4, 5 hang power snatches
Min 5-8, 3 hang power snatches 
Min 9-12, 1 hang power snatches
*increase load

4 rounds:
30 jump lunges
25 push-ups
20 knee to elbows

WOD 111018

6 rounds 

200mt run
10 devil’s presses

WOD 101018

EMOM10
min 1: 10 bench presses 
min 2: 10 push-ups 

21-15-9
Pull-ups
Deadlifts 100kg
-no rest-
15-12-9
Bar muscle ups
Deadlifts 100kg

WOD 091018

40 double unders 
10 shoulder to overheads 50kg
7 rounds 

Extra:
3x12 hspu strict
3x12 dip strict
3x12 chest to bars strict

WOD 081018

a) EXTENDED STRENGTH
1 power clean
1 squat clean
1 hang squat clean
3 set

b) every 6min, 3 rounds
400mt rum
12 lateral burpees
9 squat cleans 70kg

c) EXTRA EMOM20 (vest)
min 1-5: 1rope climb
min 6-10: 2 parallete handstand push-ups
min 10-20: 6 chest to bar+6 push-ups

WOD 051018

50 box jump
- directly into -
10 db power cleans 22,5kg
100mt db front rack walk
5 rounds
- directly into -
50 box jump

WOD 041018

3-3-3-3-3 thrusters

20 walking lunges 
10 overhead squats 40kg
10 toe to bars
12min amrap

Visualizza traduz

WOD 031018

3min max effort
Row/ bike/ run
-1min rest-
3min amrap
5 push presses 60kg
5 toe to bars
-1min rest-
2 rounds

WOD 02.10.18

10 front squat
20 dip
30 ring push-ups 
400mt run
5 rounds

WOD 01.10.18

EMOM 10
1 hang power clean
2 power cleans

40 power cleans 50kg
30 toe to bars
50 box step overs, one dumbell
30 toe to bars
40 power cleans

WOD 26.09.18

50 toes to bars 

50 hang power cleans & jerk 1arm db 

25 calorie bike/row

4min stop

50 ghd sit-ups

50 db snatches

25 calorie bike/row

WOD 25.09.18

EMOM 10
8 thrusters
10 hanging knee rises

4 rounds:
5 db devil’s presses
10 burpees over db
15 calorie row/bike

WOD 24.09.18

18-14-10-14-18
Pull-ups 
Dips
Power cleans 
Every rounds 100 double unders

WOD 02.05.18

20 power cleans 60 kg
30 sit ups
x 3 rounds

10-8-6-4-2
walking lunges 60 kg
strict chest to bar

WOD 18.04.18

WOD 180418

2min shoulder to overheads 70kg
1min stop
2min back squats 100kg
1min stop
2min deadlifts 140kg
1min stop
2 rounds

WOD 17.04.18

10 SDLHP 45 kg

10 pull-ups

10 min AMRAP

WOD 13.04.18

WOD 130418

400 Mt run

15 Hang power snatch

15 handstand pushups

3 round

WOD 12.04.18

WOD 120418

21 deadlifts 100kg

21 muscle ups

15 deadlifts 120kg

15 muscle ups 

2 rounds

9 deadlifts 140kg

9 muscle ups 

3 rounds

WOD 11.04.18

WOD 110418

2:00 barbell hold at top of deadlift 70kg

1:30 barbell hold in front rack 

1:00 barbell hold overhead

3 rounds