WOD MERCOLEDI' 26.10.16

40 bench presses
800mt run
40 snatches
800mt run
40 bench presses
800mt run
40 snatches

WOD MARTEDI' 25.10.16

12-9-6-3

Thrusters

Muscle ups

WOD LUNEDI' 24.10.16

20min amrap 

3 low hang c&j 
10 t2b
30sec stop

WOD SABATO 22.10.16

27-21-15

B.squats

Hspu

WOD VENERDI' 21.10.16

4 rounds

1-2-3-4-5-6....

Burpees 

Pullups 

3min amrap

1min rest between rounds

WOD GIOVEDI' 20.10.16

For time:

50 wall-ball shots

50 deadlifts

50 handstand push-ups

Each time you break a set of wall-ball shots or handstand push-ups, deadlift the barbell and hold it at your waist for 15 seconds before returning to the ball or wall.

WOD MERCOLEDI' 19.10.16

50-40-30-20-10
Box jump 
Ring dip

WOD MARTEDI' 18.10.16

Freestyle Fran

45 reps of each for time:

Thrusters

Pull-ups

Partition as needed to complete 45 reps of each exercise as quickly as possible.

WOD LUNEDI' 17.10.16

15 PCL
15 S2OH

WOD SABATO 15.10.16

30 a. swing
20 sit up ghd
10 hpsnatch

WOD VENERDI' 14.10.16

7 front squat
7 chest to bar pullups 
7 rounds

WOD GIOVEDI' 13.10.16

4 rounds 
300mt row
12 hpcl

WOD MERCOLEDI' 12.10.16

2 rounds

250mt run

25 overhead squats

25 ghd situps

25 sumo deadlift high pulls

WOD MARTEDI' 11.10.16

20min amrap

5 pullups 

10 pushups

15 muscle snatches

20 walking lounges

WOD LUNEDI' 10.10.16

E2MOM x 7
3 C&j
6 lateral burpees 
9 t2b

WOD SABATO 08.10.16

800mt RUN
25 DL
25 SIT UP
600mt RUN
20 DL
20 SIT UP
400mt RUN
15 DL
15 SIT UP
200mt RUN
10 DL
10 SIT UP

WOD VENERDI' 07.10.16

E2MOM
3 hang power cleans 
10 clapping pushups

WOD GIOVEDI' 06.10.16

5min rowing ( calories)
5min push presses

WOD MERCOLEDI' 05.10.16

100 Dumbbell snatches

WOD MARTEDI' 04.10.16

300mt farmer walk
25 Toes to bars 
25 Deadlift 
50 box jump overs

WOD LUNEDI' 03.10.16

21-15-9
Burpees 
Overhead squats
Pullups

WOD SABATO 01.10.16

30-25-20-15-10-5
Wall balls
Swing

WOD VENERDI' 30.09.16

In a team of 2
90-60-30
Bench presses
Power cleans

WOD GIOVEDI' 28.09.16

"NICOLE "

400mt run

Max pullups

20min amrap

WOD MERCOLEDI' 28.09.16

10min AMRAP
10 p.cl
10 burpees 

WOD MARTEDI' 27.09.16

55 p.sntch
55 pullups 
55 cal row
55 hspu

WOD LUNEDI' 26.09.16

100 SDLHP
Every minute 5 strict press