WOD 311018

7min amrap 

10 db snatch

30 double unders

-3min stop-

7min amrap 

6 push-ups 

8 renegade row

10 wall balls

WOD 301018

15 Russian swing

15 toe to bars
5 rounds

-2min rest-

5 muscle ups
15 sit-ups
5 rounds

WOD 291018

5min amrap 

3 power cleans 60kg
6 toe to bars

-2min rest-

5min amrap
3 power snatches
6 dip

-2min rest-

5min amrap
3 thrusters
6 pull-ups

WOD 251018

4 rounds 

Against a 3min clock
8 bar muscle ups 
8 db thrusters 50lb
100mt run

WOD 241018

1min row/bike

1min stop
1min db snatch 70lb
1min stop
1min double unders
1min stop
3 rounds

WOD 231018

Emom 15
Min 1 - 10 deadlifts
Min 2 - 10 lateral burpees 
Min 3 - :45 plank hold

Sprint:
3 rounds AFAP
15 calorie row/bike
15 front squats 40kg

WOD 221018

Team of 2

100 power cleans 60kg
100 pull-ups 
200 wall balls
100 push-ups
100 shoulder to overheads

WOD 191018

Team wod

500mt row
40 box jump
40 burpees
40 db hang power clean
40 shoulder to OH
500mt row

Rest as needed

Open 13.2

10min amrap
5 shoulder to OH 50kg
10 deadlifts
15 box jumps

WOD 181018

100mt run
5/5 hang db power snatches
15 sit-ups 
8min amrap

-2min stop-

Repea

WOD 171018

4 rounds

Against a 3:00 clock
200mt run
50 double unders
Max rep thrusters 40kg

- 1:30 rest -

WOD 161018

a) 
Emom 10
Min1 :30sec row/bike/run
Min2 :30sec db snatches

b)
Emom 14
Min1 10 hang power snatches 50kg
Min2 3 muscle ups + 10 hr push-ups

WOD 151018

500mt row
50 power cleans 60kg
50 front squats 
50 shoulder to overheads 
500mt row

WOD 121018

https://www.facebook.com/CrossfitMilano/videos/274573303179898/

Emom 12

Min 1-4, 5 hang power snatches
Min 5-8, 3 hang power snatches 
Min 9-12, 1 hang power snatches
*increase load

4 rounds:
30 jump lunges
25 push-ups
20 knee to elbows

WOD 111018

6 rounds 

200mt run
10 devil’s presses

WOD 101018

EMOM10
min 1: 10 bench presses 
min 2: 10 push-ups 

21-15-9
Pull-ups
Deadlifts 100kg
-no rest-
15-12-9
Bar muscle ups
Deadlifts 100kg

WOD 091018

40 double unders 
10 shoulder to overheads 50kg
7 rounds 

Extra:
3x12 hspu strict
3x12 dip strict
3x12 chest to bars strict

WOD 081018

a) EXTENDED STRENGTH
1 power clean
1 squat clean
1 hang squat clean
3 set

b) every 6min, 3 rounds
400mt rum
12 lateral burpees
9 squat cleans 70kg

c) EXTRA EMOM20 (vest)
min 1-5: 1rope climb
min 6-10: 2 parallete handstand push-ups
min 10-20: 6 chest to bar+6 push-ups

WOD 051018

50 box jump
- directly into -
10 db power cleans 22,5kg
100mt db front rack walk
5 rounds
- directly into -
50 box jump

WOD 041018

3-3-3-3-3 thrusters

20 walking lunges 
10 overhead squats 40kg
10 toe to bars
12min amrap

Visualizza traduz

WOD 031018

3min max effort
Row/ bike/ run
-1min rest-
3min amrap
5 push presses 60kg
5 toe to bars
-1min rest-
2 rounds

WOD 02.10.18

10 front squat
20 dip
30 ring push-ups 
400mt run
5 rounds

WOD 01.10.18

EMOM 10
1 hang power clean
2 power cleans

40 power cleans 50kg
30 toe to bars
50 box step overs, one dumbell
30 toe to bars
40 power cleans