WOD VENERDì 30.06.17

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

WOD GIOVEDì 29.06.17

3 rounds 
Max effort
1000mt row

WOD MERCOLEDì 28.06.17

3 power cleans 
6 lateral burpees 
9 toe to bars 
3min amrap
1min stop
4 rounds

WOD MARTEDì 27.06.17

30-20-10
Db snatches
Wall balls

30-20-10
American swings
15-10-5
Muscle ups

WOD LUNEDì 26.06.17

30-20-10

Shoulder to overheads 
Box jumps

WOD VENERDì 23.06.17

4 db snatches
8 db overhead walking lunges
8 db snatches 
16 db overhead walking lunges
12 db snatches
24 db overhead walking lunges
Etc
3min amrap
1min stop

4 rounds

WOD GIOVEDì 22.06.17

21 american swings 
15 dips 
9 pull-ups 
3min amrap
1min stop

4 rounds

WOD MERCOLEDì 21.06.17

1st minute 6 hang power snatches 
2nd minute 12 box jump 
3rd minute 6 muscle ups 
4th minute rest
5 rounds

WOD MARTEDì 20.06.17

500mt row
30 handstand push-ups 
30 dumbell deadlifts 
3 rounds

WOD LUNEDì 19.06.17

2min bench presses
1min stop
2min power cleans 
1min stop
2min burpees
1min stop
2min toe to bars
1min stop

Total score 300rep

WOD VENERDì 16.06.17

4 hang power snatches 
8 push-ups 
12 sit-ups 
2min amrap
1min stop
5 rounds

WOD GIOVEDì 15.06.17

400mt run
21 deadlifts 
12 chest to bars 
3 rounds

WOD MERCOLEDI' 14.06.2017

Partner WOD 

1000mt run

100 bench presses 

100 snatches 

100 sit-ups 

1000mt run

WOD MARTEDì 13.06.17

20 DB Snatch
20 H.R. Push up
20 T2b
5 volte

WOD LUNEDì 12.06.17

15 hang power cleans
10 burpees box jump overs
5 wall climb

15 min amrap

WOD VENERDì 09.06.17

20 Plate to Overhead
16 Overhead Walking Lunges
12 Burpees Plate

5 rounds

WOD GIOVEDì 08.06.17

WOD 08.06.17
200m. Farmer walk
10 Stacchi
20 Sit ups
5 volte

WOD MERCOLEDI' 7.06.2017

WOD A

30-20-10

Dumbell snatches 

Wall balls

WOD B

40 swing 

10 wall balls 

30 swing 

20 wall balls 

500mt row

20 swing 

30 wall balls 

10 swing 

40 wall balls

WOD MARTEDì 06.06.17

12 Overhead squat
10 Burpees box jump over
8 Muscle ups
14 minuti AMRAP

WOD LUNEDì 05.06.17

300m run 
12 Hang power cleans
8 Handstand pushups
15 min Amrap

WOD GIOVEDì 01.06.17

400 m. corsa
18 Hang Power Snatch
400 m. corsa
15 Hang Power Snatch
400 m. corsa
12 Hang Power Snatch

WOD MERCOLEDì 31.05.17

1min box jumps 
1min sumo deadlift high pulls 
1min burpees 
1min pull-ups
1min stop
4 rounds

WOD MARTEDì 30.05.17

TABATA
Deadlifts
Wall balls
Row
Handstand Pushups