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Archivio WOD

FOR TIME

10 ROUND

5 H.S.P.U. STRICT

3 SNATCH @80/55

3′ A.M.R.A.P.

25 CAL ROW

MAX REP BURPEES

1′ REST

3′ A.M.R.A.P.

30 WALL BALL

MAX REP. D.U

1′ REST

3′ A.M.R.A.P.

30 DB SNATCH 20/15

MAX REP PULL UP

FOR TIME

100  S.CLEAN @60/40

EVERY DROP

10 CAL.ROW

20′ A.M.R.A.P

1 T.T.B

1 PULL UP

1 C2B

1 M.U

40 M.T LUNGES

Add 1 Complex every round

Heavy Day

every 2′ x 12

“Clean Complex”

For Time

150 Air Squat

25 Strict Pull ups

 

“Annie”

50-40-30-20-10

Double Under

Sit-Ups

 

Core Conditioning

A.m.r.a.p 30′

7 Burpees + Dl 110/75

14 Box Jump 24/20

21 H.s.p.u.

28 D.u

Badass Fran

21-15-9

Pull ups

S.t.s. 145/95

For Time

100 Burpees

every 2′

200 mt Run

1 R.m. Turkish Get Up

Before every attempt perform

160 mt Run

Heavy Day

1 R.m. O.h.s.

Wod

3 R.f.t.

21 Kb Swing 24/16

11 Pull ups

 

 

 

A.m.r.a.p 14′

3 Shoulder Press 40/25

3 Cal

3 Russian Swing 32/24

1 Rope

add 3 reps every round

4 Round For Time

15 S.d.h.p. 40/30

300 mt run

15 Thruster 40/30

A.M.R.A.P. 20′

15 Ring Dip

10 Pistols

1 Strict R.m.u.

Wod

30 Bar Muscle up

Core Conditioning

A.m.r.a.p 18′

30 Mt Farmer Carry K.b 24/16

(F.r + O.h)

10 Deadlift K.b

10 Burpees

10 Deadlift K.b

A.m.r.a.p. 24′

600 mt run

10 mt Handstand Walk

5 Thruster 70/50

5 Strict pull ups

For Time

2 Rope

50/40/30/20/10 Cal

or

160/130/100/80/40 D.u

Drop Set

Front Squat

5 x (3+10)

Wod

21-15-9

Db Overhead Lunges

M.b Sit ups

T.c 5′

5 K Run or 5 K Row

 

 

5 x 5 Shoulder Press

Wod  7′ min. A.m.r.a.p.

8 Kipping C.t.b

8 Clean 60/45

Wod
E.M.O.M 30′
18/14  Ghd Sit Ups
14/10 Cal.
3  S.T.S.
Wod
A.M.R.A.P 20′
8 – Overhead Squat
40 Double Under
10 – Front Squat
40 Double Under
12 – Back Squat
40 Double Under
Wod
28-21-15-9
Handstand Push up
Air Squat
Snatch 6×3 85%
every 3′
Wod  For Time
20 S.t.s. 145/95
Wod
100 ctb
every 2′ 10mt+10mt sprint
Wod
15′ a.m.r.a.p
200 mt run
20 box jump over
20 clean & jerk (dumbbell 25/15)
DIANE
21-15-9 Reps For Time
Deadlift (102/70 kg)
Handstand Push-Ups

 

 

TRIPLE  3
3,000 meter Row
300 Double-Unders
3 mile Run
W.O.D.
13′ A.M.R.A.P.

1 Rope climb

14 Pistols

30 Sit-Ups

W.O.D.
4 rnds F.T.

30m F.C. ( one arm ) @30/25

15 S.D.H.P. @30/25

300m RUN

W.O.D.
25′ A.M.R.A.P.

15 Thruster @40/25

10 Burpees O.T.B.

15 Cal

15 O.H. Lunges @40/25

10 Burpees O.T.B.

15 Cal

W.O.D.
F.T.

33 DU ub

8 Pull-Ups

7 Chest To Bar

6 Bar Muscle Up

66 DU ub

6 Pull-Ups

5 Chest To Bar

4 Bar Muscle Up

99 DU ub

4 Pull-Ups

3 Chest To Bar

2 Bar Muscle Up

W.O.D. /

6 X 5 @75/80 % /

O.H. SQUAT /

9 – 15 – 21  /

DL @60/40 /

DBs/KBs press @15/10

W.O.D.

800mt RUN  ( F.P. )

3′ S.U. easy

600mt RUN ( F.P. )

3′ S.U. easy

600mt ROW  ( F.P. )

3′ S.U. easy

800mt ROW ( F.P.)

3′ S.U. easy

W.O.D. /

1 RM SNATCH anystyle /

10′ Handstand practice /

free H.S. /

wall H.S. /

kick up

W.O.D. /

24′ A.M.R.A.P. /

12 Burpees /

12 Pistol /

12 Kb H. clean & press (6+6) @24/16

W.O.D. /
5 R.F.T. /

250m ROW /

3 Shoulder to O.H.  @80/65 /

6 H.P.C. @80/65 /

9 DL @80/65

*HERO W.O.D.*  /

The Murph is more than just a workout , it is a Memorial Day tradition that helps push us , humble us , and dedicate a bit of pain and sweat to honor not only Lt. Michael P. Murphy , but ever fallen service member who gave everything they had to protrct and serve our country

MURPH ! /

1Mile Run /

100 Pull-Ups /

200 Push-Ups /

300 Air Squats /

1 Mile Run /

RX = w/ weighted vest (20/14lb)

W.O.D /

every 2′- x 10 rnds/

13 C2B/

H.S.W.

 

W.O.D.
3 R.F.T./

31 D.U./

12 Thruster @40/25 /

7′ A.M.R.A.P. /

31 D.U. 

12 Pull-Ups UB /

W.O.D /
6 R.F.T./

3 SQUAT SNATCH/

6/4 CAL (sprint) /

9 T2B//

W.O.D
5 R.F.T/

24 BOX JUMP/

100 MT RUN/

100 MT RUN BACKWARD/

12 RING DIP//

 

W.O.D

5×3 of Back Squat /

@85%/90% of 1 RM  /

F.T. /

– GRACE –

W.O.D. /

E.M.O.M. 30′ /

1 SQUAT CLEAN & JERK /

start 50% of 1 RM /

increase weight every 3 rnds /

if you don’t add weight 20 burpees for every rnds not increased

W.O.D. /

21 – 18 – 15 – 12 /

Jumping lunges /

Jumping pull-ups /

Inverted burpees

W.O.D. /

3 R.F.T. /

18 Cal /

1 Rope Climb legless /

6+6 Kb Snatch @32/24 /

TABATA /

20″ Hollow Hold /

10″ rest

 W.O.D. /

4 R.F.T. /

1 Tire Flip /

5 S.D.H.P. @50/35 /

10 Back Squat @50/35 /

15 Pull- Ups

W.O.D. /

ODD OBJECT – RUN : /

MALE 10 – 30 /

FEMALE 5 – 20 /

weight over minimum under max /

400m RUN /

400m WALK  ( x 2 )

W.O.D.

Team of 2 ( A+B )

20 rnds of :

250m ROW ( A )

50 D.U. ( B )

Heavy Day !

E.M.O.M. 3′ (x2)

1 D.L. /

1 Clean pull @130% of 1 RM CLEAN

W.O.D.

1-10

Air Squat /

Burpees O.T.B.

HAPPY BDAY COACH CAV

 

GOOD LUCK!!!

 

 

W.O.D.

Row 1K /

80 H.S.C.20/15 /

50 Kb Swing 24/16 /

Run 1.3K

W.O.D. /
ANGIE /

100 Pull-Ups /

100 Push-Ups /

100 Sit-Ups /

100 Air Squat

WOD

A.M.R.A.P.

10 T2B/

10 BURPEES B.J.O./

10 PISTOL

WOD

15 – 9 – 6

CAL/

O.H SQUAT/

HSPU STRICT/

Skill Work

OGGI UNICA CLASSE ORE 10:00 NON MANCATE!!!

WOD
A.M.R.A.P 20′
30 DU/
3 CTB STRICT/
30 DU/
6 RING DIP STRICT

WOD

HEAVY DAY/

In 20′ Find/

5 RM Cluster/

Then Add Weight/

and Perform A.F.A.P//

 

Non macate alla classe unica delle ore 10:30 ! 

Auguri di una Felice e Serena Pasqua da parte di tutto lo staff di

CrossFit Bside 🙂

Vi aspettiamo domani alle ore 9:00 per il W.O.D. di Pasquetta !

Heavy Day! /

7×2 P.PRESS  (every 3′)  @85% /

Benchmark : /

100 Burpees F.T.

 

W.O.D.
5′ A.M.R.A.P. x3 /

400m RUN /

10mt H.S.W. /

max rep T2B /

REST 1′  btw rnds

 

W.O.D.
18′ E.M.O.M. /

odd : 1 C&J @90/95% 1 RM /

even: 9 Cal / 6 Push-Up H.R.

W.O.D.

4 R.F.T. /

15 Pull-Ups /

12 F. Squat BW

W.O.D.

ROW 1 K  /

rest 90″ /

RUN 1 K /

rest 90″ /

BIKE 2.5K /

rest 90″ /

200 D.U.  /

rest 90″

W.O.D.

4 rnds 5′ each of

800mt RUN /

then /

15 KB SWING @24/16

10 Burpees  /

rest 2″ between rnds

 

W.O.D.

A.M.R.A.P. (A) 5′

2 P.SNATCH @60/45 /

6 Pull-Ups /

1′ rest /

A.M.R.A.P. (B) 4′ /

2 P.SNATCH @70/55 /

6 C2B /

2′ rest /

A.M.R.A.P. (C) 3′

2 P.SNATCH @80/65 /

6 M.U. bar/ring

W.O.D.

F.T. 27 – 21 – 15 – 9

K.B. RUSSIAN TWIST @20/16 /

PUSH JERK @60/35 /

200mt RUN

W.O.D.

F.T.

9 SQUAT CLEAN @80/55 /

27 D.U. /

6 SQUAT CLEAN @90/65 /

54 D.U. /

3 SQUAT CLEAN @100/75 /

81 D.U.

W.O.D. /
R.F.T. /

75 Air Squat /

50 MB Sit-Ups @20/14 /

25 H.S.P.U. /

CORE COND. 3 rnds of/

40″ Hollow Hold /

20″ rest /

20 Good m. @20/15 /

20″ rest /

10 Frog angel 2.5/1.5 /

40″ rest

W.O.D. /
A.M.R.A.P. 20′ /

1 T2B /

1 Pull-Up /

1 C2B /

1 Bar Muscle Up /

20mt lunges /

add 1 REP every rnd

W.O.D. /
A.M.R.A.P. 11′ /

12+12 KB Swing @32/24 (1 arm) /

150mt ROW /

20mt KB O.H. WALK ( 10/10 )

W.O.D. /
F.T. /

10 Thruster 60/45 /

30 D.U. /

15 M.B. SIT-UP @20/15 /

30 D.U. /

10 SNATCH 60/45 /

30 D.U. /

10 Clean 60/45 /

30 D.U. /

15 M.B. SIT-UP @20/15 /

30 D.U. /

10 Thruster 60/45

W.O.D. /
5 R.F.T. /

Cash-in accumulate 2′ H.S. HOLD /

20 Pull-Ups /

20 Push-Ups /

200mt RUN /

Cash-Out 2′ Hang Hold from the bar

W.O.D.
FOR TIME

10 S. CLEAN 70% /

8 S. CLEAN 75% /

6 S. CLEAN 80% /

4 S.CLEAN 85% /

2 S.CLEAN 90% /

every missed lift 10 B. SQUAT BW

 

 

 

W.O.D.

TEAM OF 2

200 Cal /

every 2′ /

60mt TEAM SPRINT

when you have completed yours 200 Cal — MAX REP OF D.U.

W.O.D.
A.M.R.A.P. 11′

3 F.BAR CLEAN @70/50 /

6 F.BAR F.SQUAT @70/50 /

1 WALL CLIMB /

add 1 every round

W.O.D.
A.M.R.A.P. 20′

60 D.U. /

30 Wall Ball @20/14 /

10 C2B /

5 DL @120/95

W.O.D.

 Heavy Day!

Bench Press 6×3 @85%

1.3K RUN A.F.A.P.

W.O.D.

7 R.F.T.

12 Pistol /

10mt H.S.W. /

5 Pull-Ups STRICT

Heavy Day!

every 2′ x 13

1 DL SNATCH GRIP /

1 POWER SNATCH /

1 O.H.S. /

1 SQUAT SNATCH @75% 1RM

(a/m to go T&go)

VI RICORDIAMO CHE OGGI L’ ULTIMA CLASSE SARA’ ALLE ORE 19:00 !

W.O.D.

4 R.F.T. TEAM OF 2 :

13 Box Jump 30/24 /

O.H. HOLD @40/25 /

13 CLEAN /

STAR PLANK HOLD //

WOD /
A.M.R.A.P. 14′ /

10 T2B /

8 Push Press @70/50 /

1 Rope climb LEGLESS

WOD /

4 R.F.T. /

4 RING MUSCLE UP /

8 DEVIL PRESS @20/15

WOD/
FOR TIME : /

50 Cal /

10 Goblet SQUAT @20/16 /

40 Cal /

20 GB SQUAT /

30 Cal /

30 GB SQUAT /

20 Cal /

40 GB SQUAT /

10 Cal /

50 GB SQUAT

W.O.D. /
A.M.R.A.P. 15′ /

7 H.S.P.U. /

30mt Bear Crawl /

7 Ring Dip

W.O.D. /
A.M.R.A.P. 7′ /

12/10 Cal /

2+2  DB SQUAT CLEAN @ 40/30 /

Rest 2′ and REPEAT

 

W.O.D. /
4 R.F.T. /

400mt RUN /

10 OHS 40/30 /

20 Burpees O.T.B.

W.O.D. /
A.M.R.AP. 17′ /

1,2,… BAR MUSCLE UP /

50 D.U.

W.O.D. /
30′ E.M.O.M. /

1 C&J @climbing /

START AT YOUR 60% 1 RM ( stop at 90%)

Death by /

10m SPRINT /

skill wall H.S. HOLD

A.M.R.A.P. 20′ /

20 WALL BALL 20/14 /

1 rnd each arm of KB DT  ( KB 24/16 ): /

12  D.L. /

9 H.P.C. /

6 P. JERK /

8 Burpees

Heavy Day !

2 RM of B.SQUAT /

W.O.D. /
4 RNDS of : /

15 MBC 20/14 /

15 DB Snatch 20/15

3 R.F.T. /

12 Cal /

6 H.P.S. 50/35 /

5′ REST /

3 R.F.T. /

12 Cal /

3 S. Clean 105/75

FOR TIME :

100 Push-Up H.R. /

100 Sit-Up /

50 T2B /

50 Step-Up /

25 Bar M.U.

Heavy Day !

4×3 Press 80% /

4×2 P.Press 85% /

4×1 Jerk 90%

A.M.R.A.P. 14′ /

60 Air Squat /

40 H.S.P.U. /

20 GHD Sit-up

3 R.F.T. /

800m RUN /

30 DB S.CLEAN 20/15 /

30 Burpees

4 R.F.T.  /

20 Pull-ups each /

60M BUDDY CARRY

 

Flight Simulator  /
Death by Cal
Aerobic Development

6K Ski erg or /

6K Row or /

5.2K RUN or/

10K Bike

A.M.R.A.P. 20′ /

1 Devil press /

2 T2B /

add 1 Devil press and 2 T2B

3 R.F.T. /

7 Ring M.U. /

4 S.Clean 105/65 /

400m RUN

Heavy Day !

8×1 90% FRONT SQUAT ( 1 e 1/2 )

For Time :

50 Cal Bike /

50 Cal Ski /

60 Cal ROW

FOR TIME /

50 Box Jump /

50 J. Pull-ups /

50 W. Lunges /

50 K2E /

50 Back EXT /

50 Burpees

E.M.O.M. 20′ /

a) 5/3 STRICT CHIN C2B  /  MAX REP RING DIP STRICT /

b) REST

3 R.F.T. /

3 S.SNATCH 70/45 /

60 D.U. /

30 Wall Ball /

60 D.U.

5 R.F.T. /

6 KBs THRUSTER 16/12 /

8 Dip /

10 Cal

 

A.M.R.A.P. 16′ /

8 STRICT PULL-UPS /

200mt RUN /

( RX + VEST )

DEATH BY /

  • DEADLIFT (M: 100/80/60 – F: 70/50/40)
  • BENCH PRESS (M: 70/60/50 –  F: 45/35/25)

WOD

Heavy Day ! /

85% of 1 RM /

Every 1:30×10 /

2 S.Clean /

1 P. Jerk /

15-9-6 /

S.T.O.H. ( 70% 1RM Jerk) /

Ring Dip

WOD
A.M.R.A.P. 15′ /

9 T.G.U. (L ARM 24/16) /

18 Kb Swing /

9 O.H. Squat (L ARM) /

18 Kb Swing /

9 O.H. Squat (R ARM) /

18 Kb Swing /

9 T.G.U. (R ARM) /

remaining time: MAX REP PULL UP . Your score is n.° of Pull Up

 

WOD
6 R.F.T. /

7 T.U. /

14 Lunges F.R. 40/30 /

21 Burpees

WOD

A.M.R.A.P. 14′ /

10 Box jump 30/24 /

12 DB Push-ups /

14 DB deadlift 30/25

Min 1 : 1 Legless rope climb /

Min 2 : 2 Burpees /

Min 3: 1 Legless rope climb /

Min 4 : 4 Burpees /

Add 2 Burpees until failure

4 R.F.T. /

100mt Walking lunges /

12 H.S.P.U. /

6 C2B

E.M.O.M. 15′ /

every 1′ 30″ /

6 burpees O.T.B. /

D.L. Snatch grip /

high pull /

P. Snatch /

every 3 rnds increase 5% – START FROM 60% – LOAD INCREASE UNTIL FAILURE

3 R.F.T /

800 m RUN /

40 AIR SQUAT /

20 D.L. 90/70

HEAVY DAY !

8X5 P.P. (80%  1 RM ) /

WOD /

120 WALL BALL 14/8 /

40 U.B. or RESTART

3 rnds – rest as needed in between

FOR TIME /

27-24-21-18-15-12 /

PUSH-UPS /

MB SIT-UPS /

CAL

15′ A.M.R.A.P. /

db/kb FARMER CARRY 30mt 32/20 /

60 D.U.  /

10 T2B

8 RNDS /

100m RUN /

12 BOX JUMP 24/20 /

3 M.U.  (bar/ring)

Heavy Day ! /

6×6 FRONT SQUAT 75% of 1RM /

6 RNDS F.T. /

7 S.CLEAN (50% of 75%) /

5 PULL-UPS

3X5′ A.M.R.A.P.  /

20 Cal /

10m H.S.W. /

20 WALL BALL U.B.

“ORIGINAL BEAR COMPLEX”

5 RNDS for LOAD /

REST 2′ between RND /

ADD LOAD AT EVERY ROUND

10′ A.M.R.A.P. /

7 C2B /

50 D.U. /

3 H.S.P.U. STRICT dfc

EVERY 3′ : 400m RUN /

remaining time anystyle SNATCH ( 75% of 1 RM SNATCH ) /

GO UNTIL YOU’VE COMPLETED 25 REP !

16′ E.M.O.M. /

ODD: 2 S.T.S. (A.H.A.P.) /

EVEN: 200m RUN

Heavy Day !

1 RM of DEADLIFT /

5 – 10 – 15 /

DL 70% 1 RM /

Wall Ball 20/14

3 R.F.T. /

30 Sit Ups /

15 O.H. Squat 40/30 /

3 Rope Climb /

3 Wall Climb

20′ A.M.R.A.P. /

RUN N.B.O. /

12′ A.M.R.A.P. team of 2  /

6 SYNCRO TRHUSTER w/ FAT BAR 50/30 /

10 ASYNCRO BURPEES BOX JUMP 24/20

FOR TIME /

100 D.U. /

80 Russian KB Swing 32/24 /

60 H.S.P.U. /

40 B.J. 30/24 /

20 M.U. ring/bar

 

1 RM of BENCH PRESS /

1 to 10 to 1 /

H.R. PUSH UPS /

D.B. ROW 25 /20

E.M.O.M. 30′

ODD: 1 CLUSTER 80/60   /

EVEN: 1 ROUND of CINDY

5 R.F.T. /

500m ROW /

15 H.P.S. 40/25 /

10 C2B

5 R.F.T

12 Clean 70/50/

6 Bar Muscle up/

4 Ring candle

*WOD*

10X200m RUN /

2′ rest /

10x250m ROW /

*WOD* /

“MARY”

20′ A.M.R.A.P. /

5 H.S.P.U. /

10 Pistols /

15 Pull-Ups //

” Fissare degli obiettivi è il primo passo per trasformare l’ invisibile nel visibile “

HAPPY NEW YEAR!!

from

 

 

VI RICORDIAMO CHE OGGI L’ ULTIMA CLASSE SARA’ ALLE ORE 18.00

*WOD*

SQUAT DROP SET 4X(3+10) /

85/90% -20/30 kg /

10′ A.M.R.A.P.

12 F.R. Lunges 60/40 /

9 B.O.T.B . /

Ciao ragazzi/e date un’ occhiata al nuovo layout del nostro sito :

http://www.crossfitbside.com/

Buon weekend da parte di tutto lo staff di CrossFit Bside 🙂

*HERO WOD “CHAD”

1000 STEP-UPS FOR TIME ( wearing a backpack 20/15 KG )

TU PORTA LO ZAINO , I PESI TE LI DIAMO NOI !

The Story of Dave Castro’s Viral Hero WOD to Honor His Friend

*28′ RUNNING CLOCK*

100 P.P. 30/18 /

1000 D.U. /

100/85 cal /

EVERY 4′ 8 Burpees //

*WOD*
16′ A.M.R.A.P.

5 STONE SQUAT BEAR HUG /

10 D.L. w/ FAT BAR 100/80 /

20 MB Sit Ups /

10 H.S.P.U. /

Vi ricordiamo l’ appuntamento di oggi :

CLASSE UNICA ALLE ORE 10.30 !

Da parte di tutto lo Staff del Bside :

BUON NATALE !

 

OGGI ULTIMA CLASSE ALLE ORE 18.00 !
*WOD*

24′ E.M.O.M. /

ODD: 1 clean – 1 F.squat – 1 P.J. – 1 S. J . /

EVEN: 100 S.U. /

 

*WOD* /

1 RM JERK //

F.T /

30 D.B P.P 30/20 /

RIGHT ARM /

4′ REST //

F.T /

30 D.B P.P 30/20 /

LEFT ARM

*WOD* //

21-15-9 /

BOX STEP UP  30/24 /

PULL UP STRICT /

K.T.E STRICT //

“KAREN” //

150 W.B    20/14 //

*WOD* /

5 X 5 JERK //

3 R.F.T. /

15 T.T.B.

2 S.CLEAN 85% /

20 GHD SIT UPS //

 

*WOD* //

8 R.F.T /

3 S.T.S 145/95 /

6 B.SQUAT 60/40 /

9 C.T.B. /

200 MT RUN //

*WOD* /

1 TO 10 TO 1 /

SNATCH 50/35 /

PULL UP /

PUSH UP X 2 //

*WOD* /

4X3 STRICT PRESS /

20-15-5-15-20 /

D.B. S.T.O.H. 25/15 /

K.B. Russian Swing 32/24 //

*WOD* /
22′ A.M.R.A.P. /

10 C.T.B. /

10 M.B.C 20/14 /

15 D.L  80/60 /

15 Burpees over B.B. /

60 D.U. //

*WOD* /

36′ E.M.O.M. /

2 Rope climb /

2 clean 85% /

cal bike ( add 2 reps every rounds ) /

15 sit ups //

*WOD*

1 RM of CLEAN /

5′ A.M.R.A.P. /

10 Floor press 50/30 /

10 T.T.B. / /

*WOD*

5X12 F.SQUAT (55/60%) /

4 Rnds /

15 O.H. Lunges 40/30 /

15 Deficit H.S.P.U. /

*WOD*

10 rnds / 

1 Rope climb /

15 GHD sit ups /

2 D.L. (85% 1RM) /

15 Kb russian swing 30/24 /

3 Strict Pull up / /

 

*WOD*

21 – 15  –  9 /

Thruster 40/30 /

cal /

3 R.F.T. /

15/10 Cal /

5 Bar M.U. /

“HEAVY DAY”

6X2 D.L. (85/90% 1RM) /

3 R.F.T. /

20 Pull Ups /

6 S. Clean 80/60   /

“WOD”

22′ A.M.R.A.P.

150mt ROW/BIKE /

10 Kb S.T.O.H. 32/24 /

25 Sit Ups /

3 Ring muscle up + ring dip /

*WOD*

5′ A.M.R.A.P. /

50 D.U. /

10 C&J 60/40 /

10′ A.M.R.A.P /

75 D.U. /

5 C&J 80/55 //

 

*HAVE A NICE DAY !*
2k ROW /
5K RUN //
“HERO HOLLEYMAN”

30 RNDS of :

5 W.B. 20/14 /

3 H.S.P.U. /

1 P.CLEAN 100/70 //

*WOD*

1 TO 10  /

2X BOX STEP UP 20/15  /

BAR M.U.  / /

 

*WOD*
1 RM SNATCH !

9 – 15 – 21 /

M.B.C. 20/14  /

21 – 15 – 9/

Cal //

*WOD*

3 R.F.T. /

10 H.S.P.U. /

10 Cal /

20 H.CLEAN  25/20 DB /

10 T2B /

10 Burpees /

*WOD* /

12′ E.M.O.M. /

3 H.P.S.  50/30 /

6 Burpees O.T.B. /

FOR TIME: /

27 – 21 – 15 /

D.L. ( same weight H.P.S. )

D.U. x2 /

*HEAVY DAY*

5 x 5 /

STRICT PULL UPS - 1:2:2 /
every 2'//

5x1 PLANK + weighted/

3 x MAX REP STRICT PULL UPS/

5'A.M.R.A.P./

100 mt run + max rep KIPPING PULL UPS//

*WOD*

16′ A.M.R.A.P. /

30mt FARMER CARRY A.H.A.P. /

15 RING DIPS /

60mt Lunges /

*WOD*
3 R.F.T  /

800m RUN /

50 Push Ups /

40 Sit Ups /

30 Pull Ups /

*WOD*

10′ E.M.O.M. /

ODD: 25 BACK SQUAT ( 30% OF 1 RM ) / 

EVEN: REST /

Per ogni minuto fallito : 30 KB RUSSIAN SWING (32/24 )

*WOD*

11′ A.M.R.A.P. /

30-20-10 /

Cal ROW /

O.H. SQUAT BB /

BOX JUMP OVER /

remaining time / 

A.M.R.A.P cal ROW //

 

“Dork” Hero WOD / 

6 R.F.T. /

60 D.U. /

30 KB SWING 24/16 /

15 BURPEES

Heavy Day !

7×3 F. SQUAT ( 65% 1 RM , 3″ STOP ) /

Bring Sally Up PUSH UPS /

*WOD*

3 R.F.T. /

5 S.T.O.H. 80/55 /

25 PULL UPS /

75 AIR SQUAT //

*wodapalooza*

150 D.U. /

60 WALL BALL /

30 C2B /

150 D.U. //

Heavy day ! /

6×4 STRICT PRESS  F.T.G. ( 75% ) /

*WOD* /

21-15-9 /

Pull Ups /

S. Clean 50/30 /