WOD MERCOLEDI' 31.08.16

5 rounds
2 min
12 pullups
Max Rep snatch

Rest 3min between rounds

WOD LUNEDI' 29.08.16

1-2-3-4....etc
Pullup
Burpees 
P.clean

12min amrap

WOD VENERDI' 19.08.16

20 snatch 
30 dip
40 a.swing
50 situp
60 burpees

WOD GIOVEDI' 18.08.16

15 wall ball
15 hpcl
15 hspu
3 volte

WOD MERCOLEDI' 17.08.16

8min amrap 

3-6-9-12-etc
Snatch
T2B

WOD MARTEDI' 16.08.16

1 c&j ; 2 pullup
2 c&j ; 4 pullup 
3 c&j ; 6 pullup
Etc
8 min amrap

WOD VENERDI' 12.08.16

TEAM OF 2

100 sit ups ball pass

10 shuttle run (each person)

80 panca

8 shuttle run (e.p.)

60 goblet squat

6 shuttle run (e.p.)

40 PCL

4 shuttle run (e.p.)

20 ring push ups

2 shuttle run (e.p.)

WOD GIOVEDI' 11.08.16

50mt db carry 30/15

10 db snatch 30/15

20 cal row

50mt db carry

10 db snatch

40 ghd sit up

50mt db carry

10 db snatch

60 wall ball

50mt db carry

10 db snatch

WOD MERCOLEDI' 10.08.16

3 ROUNDS

12 OH lunges 40/20kg

8 HSPU

30 burpees touch the bar

3 ROUNDS

12 front barbell lunges

8HSPU

WOD MARTEDI' 09.08.16

4 ROUND

60/30 9 stacchi da terra.

50 mt di corsa veloce

7 HPCL 60/30

50 mt di corsa veloce

5 S20

50 mt di corsa veloce

WOD LUNEDI' 08.08.16

da 5' a 10' AMRAP: row for calories

da 10' a 15' EMOM: 12 a. swing (24/16 Kg)

da 15' a 20' EMOM: 12 ghd sit ups (4/9 Kg)

da 20' a 25' AMRAP: row for calories

da 25' a 30' EMOM: 12 lateral box jump

WOD VENERDI' 05.08.16

3 rounds 

15 wall ball 9kg

15 hpsntch 50kg

WOD GIOVEDI' 04.08.16

3 rounds
15 hpcl 60kg
15 burpees

WOD MERCOLEDI' 03.08.16

7 rounds 
10 sdlhp 50kg
7 s2o 50kg

WOD MARTEDI' 02.08.16

3 rounds 
1min on 
1min 15sec off

1arm sntch 
T2B
Run

WOD LUNEDI' 01.08.16

50 row cal
40 sit up
30 power clean
20 c2b
10 hspu