WOD MARTEDì 28.02.17

8 walking lounges front rack
8 toe to bars 
8 thrusters 
8 handstand push-ups 
4 rounds

WOD LUNEDI' 27.02.17

WOD 1

Lynne

5 rounds 

Max bench press @bw

Max pull-ups

WOD 2

3 rounds 

20 wall balls

15 squat cleans 

10 dips

WOD VENERDì 24.02.17

WOD GIOVEDì 23.02.17

In 3 minutes:
3 rounds of Cindy 
Max rep cleans 

2min rest

4 rounds

WOD MERCOLEDI' 22.02.17

50 box jumps 
50 one arm snatches 

25 chest to bars 
50 one arm thrusters 
25 dips

WOD MARTEDI' 21.02.17

WOD 1
10 snatches 
10 chin ups 
100mt run
10min amrap

WOD 2
15 back squats
15 handstand push-ups
15 toe to bars
15min amrap

WOD 3
1min sit-ups
1min planck hold
3 rounds

WOD LUNEDI' 20.02.17

5 muscle ups 

10 power cleans 70kg

5 muscle ups 

20 power cleans 80kg

5 muscle ups 

30 power cleans 90kg

5 muscle ups

WOD VENERDI' 17.02.17

WOD 1

6 bench presses

12 dumbell snatches 

18 sit-ups 

8min amrap

WOD 2

10 calorie row

10 w.l. 1 arm kb overhead left

10 w.l. 1 arm kb overhead right 

8min amrap

WOD 3

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

Overhead squats 

Sumo deadlift high pulls

WOD GIOVEDì 16.02.17

Tabata

Run
Kb swing
Toe to bars
Box jumps

WOD MERCOLEDI' 15.02.17

15 snatches 

15 dips

30 sit-ups

10 snatches 

10 dips

20 sit-ups

2 rounds

5 snatches 

5 dips

10 sit-ups 

3 rounds

WOD MARTEDI' 14.02.17

1min on

1min off

100 chest to bars

125 shoulder to overheads 95lb

150 back squats 95lb

WOD LUNEDI' 13.02.17

WOD 1

7min amrap 

1 clean

2 burpees 

2 cleans

4 burpees 

3 cleans 

6 burpees 

Etc....

3min rest

WOD 2

1 deadlift

2 push-ups 

2 deadlifts 

4 push-ups 

3 deadlifts 

6 push-ups 

Etc...

WOD VENERDI' 10.02.17

400mt farmer walk

100 lateral jump
50 bench press 100kg
40 sit ups 
30 box jump overs
20 deadlifts 140kg

WOD GIOVEDI' 09.02.17

30-20-10

Wall balls 30lb
Power cleans 155lb
Chest to bars

WOD MERCOLEDI' 08.02.17

15 dumbell thrusters 

5 bar muscle ups 
5 rounds

WOD MARTEDì 07.12.16

4min snatches 
4min run
4min c&j

WOD LUNEDI' 06.01.17

21 hang squat cleans 

300mt run
18 hang squat cleans 
200mt run
15 hang squat cleans 
100mt run

WOD SABATO 04.02.17

WOD 04.02.17
WOD 1
1 min c2b
1 min box jump
1 min sit up
1 min hspu

5 min rest

WOD2
40-30-20-10
Bicipiti DB
pressa DB

WOD VENERDì 03.02.17

4 hpcl
3 fsqt
2 pull-ups 
1 dl
5min amrap

4min stop

4 swing
3 Kb thrusters
4 push-ups
3min amrap

2min stop

1min max burpees

WOD GIOVEDì 02.02.17

7 rounds
2min run
1min dumbell snatches

WOD MERCOLEDI' 01.02.17

Open 16.4

55 wall balls 

55 deadlifts 

55 calorie row

55 handstand push-ups