WOD 271118

18-15-12-9-6-3

Push presses 60kg

Box jump overs

WOD 261118

4 rounds
4min amrap
300mt run
20 toe to bars
Max rep thrusters 40kg

1min rest between rounds

WOD 221118

“La logica vi porterà da A a B. L’immaginazione vi porterà dappertutto”

5 rounds
2min : 15 calorie row + max rep dB snatches 
2min : rest

WOD 211118

“Il miglior riconoscimento x la fatica fatta non è ciò che se ne ricava ma ciò che si diventa grazie ad essa”

Min 1 - 12 thrusters 
Min 2 - max push-ups 
Min 3 - 12 sumo deadlift high pulls 
Min 4 - max air squats 
Min 5 - rest 😁

4 rounds

WOD 201118

Emom 10

12/10 calorie row

-2min rest-

Emom 10
3 hang power snatch + 3 power snatch

WOD 161118

Emom 10
- 4 hvy box step overs
- 10 tempo push-ups (2111)

Amrap 12min
6 db ground to overheads
6 box jump overs
6 burpees

WOD 151118

10.9.8...1

Power clean 90kg
Every set, perform:
5 pull-ups
10 push-ups
15 air squats

WOD 131118

2-4-6-8....

Deadlifts 100kg

Box jump overs

12min amrap

WOD 091118

3 rounds:
500mt row
25 American swing
25 front squats

WOD 081118

40 pull-ups 

30 double db ground to overheads
20 box jumps 
200mt front rack carry
20 box jumps
30 double db ground to overheads
40 pull-ups

WOD 071118

100mt walking lunges 

40 sit-ups

30 dips 

20 snatches

30 dips

40 sit-ups

100mt walking lunges

WOD 061118

Emom 12

Odd 8 power cleans
Even 12 toe to bars

7 rounds
7 box jumps
7 wall balls
7 american swing

WOD 051118

21-15-9

Deadlifts 60kg
Shoulder to overheads

-3min stop-

15-12-9
Deadlifts 70kg
Shoulder to overheads

-3min stop-

12-9-6
Deadlifts 80kg
Shoulder to overheads

WOD 021118

200mt run

16 db box step overs

12 ring rows

4 rounds

15-12-9

Snatches

30-24-18

Calorie row

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