LUNEDI' 23/7/2018
LUNEDI' 23/07/18

FOR TIME!!!!
40/20/10
WALL BALL
DEADLIFT 60/40 KG
50/100 DU/SU

CAP TIME 16:00

CASH OUT
ACCUMULATE 90 SECOND RING L-SIT
SABATO 21/07/18
SABATO 21/07/18

" LI 30 TEAM WOD"

TEAM OF 2

30 POWER CLEAN 40/25 KG
30 BURPEES SYNCRO
30/24 CAL BIKE
30 HANG SQUAT CLEAN 50/35 KG
30/24 BURPEES SYNCRO
30 CAL BIKE
30 FRONT SQUAT 60/40 KG
30 BURPEES SYNCRO
30/24 CAL CAL BIKE
wod 20/07/18
wod 20/07/18

AMRAP 7:00
2 ROPE CLIMB
12 BOX JUMP OVER 60/50 CM
REST 3:00
AMRAP 7:00
6 HSPU
30 DU/SU
GIOVEDI' 19/7/2018
GIOVEDI' 19/07/18

HEAVY DAY

E2MOM X 6 ROUND

POWER SNATCH + HANG POWER SNATCH (1+2)

E2MOM X 4 ROUND

6 DEADLIFT @ 75% OF 1 RM
MERCOLEDI' 18/7/2018
MERCOLEDI 18/07/18

TABATA BACK SQUAT 40/25 KG

REST1:00

TABATA RING PUSH UP

REST1:00

TABATA GHD SIT UP

REST 1:00

TABATA HANDSTAND HOLD
WOD 17/07/18
WOD 17/07/18

6 ROUND FOR TIME

5 OHS 30/25 KG
10/8 T2B
15/10 CAL BIKE

CAP TIME 20:00

EVERY 2 ROUND INCREASE 10/5 M/W KG EVERY ROUND
LUNEDI' 17/7/2018
Lunedì 16/07/18

For Time!!!!!
200 MT RUN
40/20/10
DB THRUSTER 1 ARM 22.5/15 KG

CAP TIME 10:00

ACCESORY WORK
4 SET 6 REP STRICT PULL UP (IF YOU CAN DO WEIGHTED)
REST1:30 B/T SET
SABATO 14/7/2018
SABATO 14/7

TEAM OF TWO
2 ROUND FOR TIME
40 PULL UP
400MT SYNCRO RUN
40 T2B
400MT SYNCRO RUN
40 SYNCRO PUSH UP
400MT RUN
40 PISTOL SQUAT
400 MT RUN

GIOVEDI' 12/7/2018
GIOVEDI' 12/7

15 MIN AMRAP
3/1 RING MUSCLE UP
10 GHD SIT-UP
10 MT KB FR LUNGE
MERCOLEDI' 11/7/2018
MERCOEDI' 11/7

HEAVY DAY
10 MIN TO FIND
2 RM CLEAN TOUCH & GO

BOX SQUAT
4/4/4/4/4
WOD 10/07/18
WOD 10/07/18

FOR TIME!
-TEAM OF TWO-
2000MT ROW
800MT SYNCRO RUN
2000MT ROW

TIME CAP 24 MIN

ACCESSORY WORK
DB BENCH PRESS
6/6/6/6
wod 09/07/18
WOD 09/07/18
POWER SNATCH
3/3/3/3/3
FOR TIME!!!
20 BURPEES BOX JUMP
25/20 CAL BIKE
20 POWER SNATCH 40/25 KG
CAP TIME 8 MIN
WOD 06/07/18
WOD 06/07/18
FOR TIME
3 ROUND OF
6 HSPU
12 T2B
GO DIRECTLY INTO
3 ROUND OF
15 GHD SIT UP
10 BOX JUMP OVER
CAP TIME 12 MIN
WOD 05/07/18
WOD 05/07/18

HEAVY DAY
BANDED DEADLIFT
5/5/5/5/5
WEIGHTED RING DIP
5/5/5/5/5
MERCOLEDI' 4/7/2018
MERCOLEDI' 4/7

AMRAP 20 MIN
TEAM OF TWO CHANGE AS NEED
20 OHS 40/25 KG M/W
20 BURPEES FACING PRL
60/120 DU/SU
WOD 03/07/18
WOD 03/07/18

" SPRINT IT"
FOR TIME!!!!
5 ROUND OF CINDY
CASH OUT
500 MT ROW
ACCESORY WORK
4 SET OF 12
WEIGHTED HIP EXESTENSION
LUNEDì 2/07 2018
CHIPPER 
FOR TIME!!! 
15 PC 50/35 KG
30/25 CAL BIKE 
40 WB 9/6 KG
600 MT RUN 
15 HSC 50/35KG

CAP TIME 16 MIN

CORE WORKOUT
4 SET OF 
10 SINGLE LEG V-UP
10 TUCK UP
10'' HOLD HOLLOW BODY 

REST 1 MIN B/T SET
GIOVEDI' 28/6/2018
GIOVEDI 28/06
FOR TIME
18/15/12
PULL UP
20 MT DB WALKING LUNGE 22.5/15 KG
CAP 7:00

CASH OUT
TURKISH GET UP
12 TOTAL REP 24/16 KG
MERCOLEDI' 27/6/2018
MERCOLEDI' 27/06

HEAVY DAY

PUSH JERK
3/3/3/3/3
BACK SQUAT
3/3/3/3/3
WOD 26/06/18
WOD 26/06

AMRAP 5:00
200 MT RUN
10 BURPEES BOX JUMP 60/50 CM

REST 3:00

AMRAP 5:00
12/10 CAL BIKE
15/12 T2B

REST 3:00

AMRAP 5:00
30/60 DU/SU
15 AMERICAN SWING 24/16 KG
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