WOD 21/06/18
WOD 21/06/18

HEAVY DAY
10 MIN CAP TIME TO FIND MAX LOAD TO THIS COMPLEX
1 SQUAT CLEAN
2 HANG SQUAT CLEAN
3 FRONT SQUAT

ACCESSORY WORK
4 ROUND OF:
10 WEIGHTED GHD SIT UP
10" L-SIT PRL
REST 1:00 B/T ROUND
MERCOLEDI' 20/6/2018
TEAM OF 2 PARTNER CAN WORK AT SAME TIME
4000 MT ROW
1600 MT SANBAG CARRY

CAP TIME 17:00

CASH OUT
SEATED KB PRESS ALT. 4 SET 10+10 REP
WOD 19/06/18
WOD 19/06

5 ROUND FOR TIME
5 DL 100/60KG
10 BOX JUMP OVER 60/50 CM
15 PUSH UP
20 AB MAT SIT UP

14 MIN CAP TIME
WOD 18/06/18
WOD  18/06/18
RUNNING FRAN
21/15/9
THRUSTER 43/30 KG M/W
PULL UPS
CASH OUT
800 MT RUN

SCORE A IS FRAN TIME
SCORE B IS TOTAL TIME

CAP TIME 8 MIN FOR FRAN

CASH OUT
4 SET 6+6 REP DB STEP UP 50 CM
DOMENICA 17/6/2018
DOMENICA 17/6

FOR TIME!
18/14/10/6
T2B
15 DOUBLE KB FRONT SQUAT 20/12 KG M/W
CAP TIME 10 MIN
SABATO 16/6/2018
SABATO 16/6

FOR TIME
TEAM OF 2 CHANGE AS NEED
4 ROUND OF
40/30 CAL BIKE
30 SDHP 34/25 KG
20 BOX JUMP 60/50 CM
10 HSPU
GIOVEDI' 14/6/2018
GIOVEDI' 14/6

SKILL BAR MUSCLE UP

AMRAP 16'

2 BAR MUSCLE UP
10 MT DB FR WALKING LUNGE 22.5/15 KG
200 MT RUN
WOD 12/06/18
WOD 12/06/18
FOR TIME!!!
6 ROUND FOR TIME
5 RING DIP
10 GHD SIT UP
15/12 CAL BIKE

CAP TIME 11 MIN

ACCESORY WORK
10.8.6.4.2
WEIGHTED CHIN UP
LUNEDI' 11/6/2018
LUNEDI' 11/6

BACK SQUAT 6 REPS X 4 SET
USE 70% OF 1 RM
REST 2 MIN B/T SET

"RANDY"
FOR TIME!!!
75 SNATCH 34/25 KG M/W
CAP TIME 7 MIN
DOMENICA 10/6/2018
DOMENICA 10/6

21/15/9
Burpees Lateral
12/9/6
Hang Squat Clean 50/35 kg M/W
Cash Out
30/20 Cal Bike
09/06/18
WOD 09/06/18

AMRAP 22'
TEAM OF TWO
I GO YOU GO EACH EXERCISE

5 OHS 30/20 KG
30/60 DU/SU
1 ROPE CLIMB

EVRY 4 ROUND INCREASE 10 KG
08/06/18
WOD 08/06/18
FOR TIME
750 MT ROW
75 WALL BALL 9/6 KG
CAP 7 MIN

CASH OUT
4 SET 6 REP DB ROW
WOD 07/06/18
WOD 07/06/18
10' AMRAP
5 CTB PULL UPS / 7 PULL UP
10 BOX JUMP OVER 60/50 CM
200 MT RUN

REST 2:00
MERCOLEDI' 6/6/2018
MERCOLEDI' 06/06

HEAVY DAY

DEADLIFT 5.5.5.5
PUSH JERK 5.5.5.5

ACCESORY
4 SET 10 REP JM PRESS
WOD 05/06/18
WOD 05/06/18

FOR TIME
18/15/12/9/6
HPS 34/25
12/10 CAL BIKE

CAP TIME 11:00

CASH OUT
4 SET 15 REP GHD SIT UP (IF YOU CAN DO WEIGHTED)
REST 1:00 B/T SET
LUNEDI' 4/5/2018
LUNEDI 04/06

FOR TIME
7 ROUND OF:
5 FRONT SQUAT FROM GROUND 60/40 KG
7 T2B
9 RENEGADE PUSH UP 20/15 kg
CAP TIME 18:00
WOD 03/06/18
WOD 03/06/18

AMRAP 15
5 DL 70/45 KG
10 BOX JUMP 60/ 50 CM
20 SIT UP
WOD 01/06/18
WOD 01/06/18
HEAVY DAY
CLEAN & JERK
1.1.1.1.1.1.1
REST 2 MIN B/T SET

CASH OUT
TEAM OF TWO
15 MT DB HANG WALKING LUNGES 20/15 KG
4 SET I GO YOU GO
GIOVEDI' 31/5/2018
GIOVEDI' 31/5

-TEAM OF TWO-
FOR TIME!!!
MARATHON ROW
7000/6000 MT ROW
MERCOLEDI' 30/5/2018
MERCOLEDI' 30/5

EMOM 8
ODD: 5 HSPU
EVEN: 5 STRICT PULL UPS

FOR TIME!
9/15/21
SDHP 34/25KG M/W
BURPEES LATERAL
CAP TIME 5 MIN
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