WOD LUNEDì 31.07.17

15 hang power cleans 
10 box jumps 
15 toe to bars 
15min amrap

WOD VENERDì 28.07.17

5 snatches 
5 bar muscle ups 
100mt run
10 snatches
10 bar muscle ups
200mt run
15 snatches
15 bar muscle ups
300mt run
Etc...
15min amrap

WOD GIOVEDì 27.07.17

10 rounds 
4 deadlifts 
3 power cleans 
2 front squats 
1 jerk

WOD MERCOLEDì 26.07.2017

15 box jumps 

12 dumbell snatches 

9 around the world 

5 rounds

WOD MARTEDì 25.07.2017

Power cleans 

5-5-5-5-5

10 dips 

200mt run

10 power cleans 

5 rounds

WOD LUNEDì 24.07.17

9 lateral burpees 
12 sumo deadlift high pulls 
15 push-ups 
15min amrap

WOD VENERDì 21.07.17

15 handstand push-ups
15 calorie row
15 front squats
15min amrap

WOD GIOVEDì 20.07.17

Tabata

Run
Pushup
Row
Sumo deadlift high pulls
Sit ups

WOD MERCOLEDì 19.07.17

12 around the world 
9 box jump overs 
6 hang power snatches 
5 rounds

WOD MARTEDì 19.07.17

100 double unders
10 dumbell snatches 
10 overhead walking lunges db
10 muscle ups
10 dumbell snatches
10 overhead walking lunges db
20min amrap

WOD LUNEDì 17.07.2017

12 hang power clean & jerks

12 lateral burpees 

5 rounds

WOD VENERDI' 14.07.2017

1min on

1min off

50 bar muscle ups 

100 back squats @45kg

100mt handstand walk

WOD GIOVEDì 13.07.17

21-15-9

Kettlebell Swings
Box jumps 
Toe to bars

WOD MERCOLEDI' 12.07.2017

200mt fast run

Max effort power cleans 

2min amrap 

1min rest

5 rounds

WOD MARTEDì 11.07.17

21-15-9
Ground to overheads 2dumblell
Ring push-ups (x2)

WOD LUNEDì 10.07.17

5 hang power snatches 
200mt run
10 chest to bars 
5 rounds

WOD VENERDI' 07.07.2017

EMOM 15

1- 6 burpees 
2- 8 toe to bars 
3- 10 dumbell snatches

WOD GIOVEDì 06.07.17

1-1-1-1-1 power cleans

4x500mt row
3-5min rest between rounds

WOD MERCOLEDì 5.07.17

20 Pull-ups
25 dips
30 sit-ups
35 box jump
3 rounds

WOD MARTEDì 04.07.17

50 Sit ups

10 Hang Power Cleans

100 m run

10 rounds

50 Sit ups

WOD LUNEDI' 3.07.2017

50 wall ball

40 swing

30 down-up

20 trazioni

10 hspu 

20 trazioni

30 down-up

40 swing

50 wall ball