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 /

*WOD*

20′ N.B.O. ROW/BIKE /

_CORE conditioning / 2  rnds of :  /

15 HOLLOW R. /

15 SUPERMAN /

1′ REST /

10 T.T.B. strict /

1′ REST /

15 G.MORNING B.B. /

1′ REST /

15″ L-Sit /

Wod /

5 Ring M.U /

10 H. Kb Snatch 24/16 /

15 Kb Static Lunges /

*WOD*

3 R.F.T. /

6 P.P (fat bar) 60/40 /

15 B.J. OVER 24/20 /

8 O.H. SQUAT 60/40/

15 B.J. OVER /

10 T.T.B. /

15 B.J. OVER /

12 H.S.P.U. /

15 B.J. OVER /

14 RING DIPS //

“BARBARA”

5 R.F.T of /

20 Pull-Ups /

30 Push-Ups /

40 Sit-Ups /

50 Air Squats /

Rest 3′ between each round.

UNICA CLASSE ALLE 10.30 !!

*HAPPY HALLOWOD*

16′ E.M.O.M. /

ODD: /

10 KB SWING 32/20 /

10 BOX JUMP /

EVEN: /

70 D.U. //

*WOD*

2K ROW /

30 S.T.S.  (135/95lb) /

2k RUN //

*HEAVY DAY*

FIND YOUR 1  RM OF CLUSTER /

6′ A.M.R.A.P. /

3 CLUSTER 50% RM /

6 CAL /

6 A.M.R.A.P. /

3 CAL /

6 CLUSTER /

(UB)

*WOD*

15′ A.M.R.A.P /

15/12 cal /

20 PUSH UPS /

15mt F. CARRY PINCH 15/10 //

*12′ E.M.O.M*

2 CLEAN T&G /

1 POWER CLEAN

1 SQUAT CLEAN /

75/80% OF 1 RM S.CLEAN /

9-6-3

CLEAN 80/60 /

M.U. (ring/bar drop&go)

1′ rest /

15-9-6

DL /

BURPEES O.T.B. /

*TEAM WOD*

TEAM OF 4  /

12 R.F.T. /

25 WALL BALL /

20 RING DIPS /

15 BOX JUMP /

200mt RUN //

*HEAVY DAY*

7X3 DL 85/90% of 1RM /

+ MAX EFFORT STRICT PULL UPS /

every 3′ TABATA of PULL UPS ( kipping ) //

*WOD*

Cash-in 70 D.U. (ub) or 90 S.U. (ub) /

6 R.F.T. /

5+5 Kb CLEAN & P.PRESS 24/16 /

30mt W.LUNGES F.R. ( Kb ) /

15 BURPEES /

Cash out 90 D.U. or 100 S.U. /

*WOD*

3 R.F.T. /

800m RUN /

50 Push ups /

40 Sit ups /

30 Pull Ups /

*WOD*

A.M.R.A.P. 22′ 37″ /

3 Snatch 40/30 /

3 T2B /

Suicide Sprint  /

( add 3 REP every round )

*WOD*

Open 16.4/

13′ A.M.R.A.P. /

55 DL  ( 100/70 )

55 W.B. /

55cal ROW /

55 H.S.P.U. //

*HEAVY DAY*

2 RM of BACK SQUAT //

4 R.F.T /

60 D.U. /

25 Lunges /

focus on unbroken set//

” Skill Ring M.U. ” /

every 2’30” x 8 rnds /

200m RUN /

4 Burpees R.M.U. /

8 KB Russian Swing 32/24  //

*WOD*

5 R.F.T /

12 Push Press 60/40 /

20 Box Jump 24″/20″ //

*6 Round For Time*/

18 Pistol/

6 Man Maker + Db Clean/

9 C2b//

*Heavy Day*/

in 9′ find your 1 RM of Strict Press/

F.T.G /

14′ E.m.0.m./

Odd  4 Rep/

Push Press F.T.G 100% Strict press/

Even 8/5 cal/

15 Air Squat//

“Zeus”/

3 Round For Time/

30 Wall Ball 20-14/

30 Sdhp 35-30/

30 Box Jump/

30 Push Press 35-20/

30 Cal. Row/

30 Push Up/

10 Back Squat B.W//

“Elisabeth”/

21-15-9/

Clean 60-40/

Ring Dip //

Strength/

3×6  60% /

power clean touch and go//

W.O.D./

15 MIN A.M.R.A.P./

15 DB Snatch/

10 Pull up/

5 H.S.P.U. Strict//

*De sterrennacht* (notte stellata)/

1.3K Run /

2 Bear Complex (70/45) /

20 GHD Sit ups /

700m Run /

2 Bear Complex (80/55) /

20 GHD Sit ups /

400m RUN /

1 Bear Complex (90/65) /

30 T.T.B. /

*Soul Reaper*

100 Burpees F.T. /

every 2′ 200m RUN /

Start with 200m RUN //

*Heavy day*

1 RM of DL /

then /

5×5 with 70% /

of 1 RM /

*Finisher*

Bring sally up of Back Squat  ( 60/40 ) //

*WOD*

3 R.F.T. /

48 D.U. /

24 Push ups /

12 C2B /

6 P. Sntach 50/35 ///

“The Seven”/

7 R.F.T./

7 H.S.P.U./

7 Thrusters 60-40/

7 K2E/

7 DL 110-75/

7 Burpees/

7 KB Swing 32-24/

7 Pull Up//

*WOD*

3 R.F.T /

50 KB Russian Swing (32/24) /

30 Wall ball (20/14) /

10mt H.S.W. //

ACCESSORY WORK : Core //

*DT *

*WOD*

6 R.F.T /

400m RUN /

12 Box Jump /

12 T2B /

*Heavy Day*

RM OF THE DAY: SQUAT CLEAN /

then with 80% /

6×6 of F. SQUAT //

* TEAM WOD * /

team of 2 / 

60 DB SNATCH 25/15 /

90 Cal /

120 SIT UP/

90 Cal /

60 DB Thrusters  /

400m SLED PULL (heavy) /

3X15MT LUNGES F.R.  2 KB/

*WOD*

AMRAP 16’/

24 DU/

12 S.SNATCH 40/25/

6 BURPEES OVER THE BAR//

*WOD*

8′ E.M.O.M. /

1 PC/

2 JERK/

80/85% 1 RM/

4 R.F.T/

21 WALL BALL/

15 PUSH UP/

9 CAL//

H.S.P.U. STRICT 5X3/

*WOD TEAM OF 2*

2K ROW WHILE PARTNER IS IN DL HOLD 80-55/

THEN PERFORM 200 kb THRUSTERS I GO U GO//

STRICT RING DIP 5X5/

W.O.D.

5 RFT/

70 DU/

20 V UP/

3 S.Clean 105-70//

*NICOLE*

AMRAP 20’/

400M RUN/

MAX REP PULL UP/

(note number of pull up

completed in each round)