WOD LUNEDI' 29.05.2017

WOD 29.05.17

EMOM 20

Odd: 6 thrusters 

Even: 6 muscle ups

WOD GIOVEDì 25.05.17

400 M. RUN
15 HANG POWER CLEANS

4 ROUNDS

WOD MERCOLEDI 24.05.17

50 bench press 
50 push-ups 
50 sumo deadlift high pulls 
50 pull-ups
50 american swings
50 sit-ups

WOD MARTEDì 23.05.17

12 handstand push-ups 
15 deadlifts 
18 box jumps 
15min amrap

WOD LUNEDI' 22.05.2017

8 split snatches 

7 ring muscle ups 

400mt run

3 rounds

WOD VENERDì 19.05.17

20 calorie row 
40 dumbell snatches 
30 calorie row
30 dumbell snatches
40 calorie row
20 dumbell snatches

WOD GIOVEDì 18.05.17

400mt run 
20 hang power cleans 
20 shoulder to overheads 
3 rounds

WOD MERCOLEDì' 17.05.17

Amrap 14min

3-6-9-12-15....etc
Chest to bars
Handstand push-ups
Box jumps

WOD MARTEDì 16.05.17

400mt run
20 overhead squats 
20 toe to bars 
3 rounds

WOD LUNEDI' 15.05.2017

2 rounds, AHAP

30 deadlifts 

30 power cleans 

30 squats.

WOD GIOVEDì 11.05.17

300mt run
15 sumo deadlift high pulls 
5 rounds

WOD MERCOLEDì 10.05.17

21-15-9
Deadlifts 
Pull-ups 

20 box jumps
20 push presses
3 rounds

WOD MARTEDì 09.05.17

5 snatches 
10 burpees-pull-ups 
5 rounds

WOD LUNEDI' 08.05.2017

WOD 08.05.17

Hspu @ Helen 

400mt run

21 american swings 

12 handstand push-ups 

3 rounds

WOD VENERDì 05.05.17

1min burpees box jump overs
1min stop
1min chest to bars 
1min stop
1min dumbell snatches
1min stop
3 rounds

WOD GIOVEDì 04.05.17

50 calorie row
50 american swings 
50 handstand push-ups 
2 rounds

WOD MERCOLEDì 03.05.17

7min amrap
10 snatches
200mt run

7min amrap
10 snatches
10 push-ups

7min amrap
10 snatches
10 pull-ups

3min rest between rounds

WOD MARTEDì 02.05.17

5 power cleans 
10 burpees 
5 power cleans 
10 toe to bars 
5 rounds

WOD VENERDì 28.04.17

21-15-9
Deadlifts 
Sit ups (x2)
Every minute 3 burpees