WOD GIOVEDì 30.03.17

10 dumbell snatches 
10 box jumps 
10 dip
7 rounds

WOD MERCOLEDì 29.03.17

1min back squats 

1min stop 
1min chest to bars 
1min stop
1min snatches
1min stop
3 rounds

WOD MARTEDì 28.04.17

800mt run
40 bench presses 
2 rounds

WOD LUNEDI' 27.03.2017

5 hang power cleans 
10 swing 
5 handstand push-ups 
10 rounds

WOD VENERDì 24.03.17

WOD GIOVEDì 23.03.17

5 rounds 

4 deadlifts 
8 american swings
12 toe to bars

WOD MERCOLEDì 22.03.17

5 rounds 
2min run
1min power cleans

WOD MARTEDì 21.03.17

WOD 1
7 rounds 
7 front squats
7 chest to bars

WOD 2
4 rounds
200mt run
15 dips
10 hang squat clean thrusters db

WOD LUNEDI' 20.03.17

5 rounds
5 burpees box jump over
5 snatches
10 toe to bars

WOD VENERDì 17.03.17

WOD GIOVEDì 16.03.17

100mt run
10 burpees box jump overs
200mt run
10 burpees box jump overs
300mt run
10 burpees box jump overs
400mt run
10 burpees box jump overs
500mt run
10 burpees box jump overs

WOD MERCOLEDì 15.03.17

WOD 1
10 walking lounges
10 dips 
5 rounds

WOD 2
15 hang power cleans
15 dips
3 rounds

WOD MARTEDì 14.03.17

WOD 1
15 deadlifts
15 wall balls 🏀 
7min amrap

WOD 2
15 shoulder to overheads
15 pull-ups
7min amrap

WOD 3
15-12-9
Thrusters
Burpees
7min time cap

Rest 3min between WODs

WOD LUNEDI' 13.03.17

WOD 13.03.17

200mt run
16 db snatches 
8 handstand push-ups 
12min amrap

WOD VENERDì 10.03.17

WOD GIOVEDì 09.03.17

Emom 18

Odd : 8 power cleans 
Even: 8 toe to bars + 8 push-ups

WOD MERCOLEDI' 08.03.17

8 overhead squats 

8 lateral burpees 

8 rounds

WOD MARTEDì 07.03.17

WOD 1
2min run
1min snatches 
4 rounds

WOD 2
Diane
21-15-9
Deadlifts
Handstand push-ups

WOD LUNEDI' 06.03.17

15 dumbell thrusters 

15 chest to bars 

5 rounds

WOD VENERDì 03.03.17

WOD GIOVEDì 02.03.17

7min amrap 
10 power cleans 135lb
20 push-ups

WOD MERCOLEDI' 01.03.17

WOD 1

5 rounds 

Every 3min

400mt run

WOD 2

6 heavy snatches 

6 muscle ups 

30 air squats 

12min amrap