WOD GIOVEDì 27.04.17

30 jump lounges 
15 american swings
5 hang power cleans 
5 rounds

WOD MERCOLEDì 26.4.17

20 box jumps 
16 dumbell snatches 
12 dips 
4 rounds

WOD LUNEDì 24.04.17

21-15-9
Shoulder to overheads 
Chest to bars 
Every min 3 burpees

WOD VENERDì 21.04.17

50 deadlifts
45 back squats
40 power cleans
35 shoulder to overheads
30 sumo deadlift high pulls 
25 front squats
20 hang power cleans
15 thrusters
10 power snatches
5 overhead squats

Rx 135lb

WOD GIOVEDì 20.04.17

3 deadlifts 
3 burpees 
6 deadlifts 
3 burpees
9 deadlifts
3 burpees
12 deadlifts
3 burpees
Etc....
2min amrap
1min stop
4 rounds

WOD MERCOLEDì 19.04.17

200mt run
15 power snatches 
10 pull-ups 
5 rounds

WOD MARTEDì 18.04.17

5 rounds 
Every 3min,

10 power cleans
10 box jump overs
10 handstand push-ups

WOD VENERDì 14.04.17

300mt run
30 american swing 
30 sit-ups 
3 rounds

WOD GIOVEDì 13.04.17

3 deadlifts @1.5bw
6 chest to bars 
9 bench presses @bw
12 calorie row
Only 8 rounds 😎

WOD MERCOLEDì 12.04.17

10 toe to bars 
10 hang power cleans 
10 push-ups 
12min amrap

WOD MARTEDì 11.04.17

E2MOM 
7 rounds 
10-20-30mt shuttle run

30-20-10
1arm thrusters
15-10-5
Chest to bars

WOD LUNEDI' 10.04.2017

2min wall balls 
2min sit-ups 
2min power cleans 
2min box jumps
2min power cleans
2min sit-ups
2min wall balls

WOD GIOVEDì 06.04.17

10-9-8-7-6-5-4-3-2-1
Thrusters 
Muscle ups

WOD MERCOLEDì 05.04.17

100 deadlifts @ body weight 
100 push-ups 
100 sit-ups 
100 air squats

WOD MARTEDì 04.04.17

A)
7 power cleans
7 box jumps 
7min amrap

B)
14 walking lounges
7 handstand push-ups
7min amrap

Rest 3min between workouts

WOD LUNEDì 03.04.17

100mt run
6 snatches
12 toe to bars 
3 rounds
1min stop

3 rounds

WOD VENERDì 31.03.17

1 deadlifts 
2 lateral burpees 
3 toe to bars 
2min amrap
1min rest

5 rounds