Archivio WOD

*WOD*

100 F.SQUAT/

3/4 BODYWEIGHT/

15-9-6

CAL/

SIT UP/

1 ROPE//

*wod*

5 RFT/

12 WALL BALL (ub)/

6 HPC 60/40 (ub)/

EVERY TIME YOU/

BREAK THE SERIES/

PERFORM 100 RUN//

*HEAVY DAY*

5-5-5-5-5/

80% 1RM DL/

3 RFT/

250M ROW/

12 DB SNATCH//

*WOD*

A.M.R.A.P. 7’/

30 DU/

15 P. SNATCH 35/25/

REST 10′

A.M.R.A.P. 7’/

12 BURPEES/

2 C&J 100/75//

*wod*/

22′ A.M.R.A.P./

11/9 CALS

9 DL/

7 RINGDIP/

5 C2B PULLUP/

3 X 5 WEIGHTED PULLUP//

*ISABEL ARE YOU OK ?* /

Prepare barbell and plates unloaded /

Run 400m with 1 plate & load it /

Run 400m with the other plate and load it /

then perform 30 SNATCHES ( 60/40)  for time //

*WOD*

10 E.M.O.M. /

1 D.L. Snatch grip /

1 High pull /

120-130% snatch //

*WOD*

A.M.R.A.P. 15′ /

5 BAR M.U. /

10 Burpees plate /

30 D.U. //

SKILL BAR M.U. //

*WOD*

4 R.F.T. /

16 B.SQUAT BW (no rack) /

16 cal A.B. /

4 H.S.P.U. deficit //

*WOD* /

4X8 tempo Ring Dip 3″.2″.0″.1″ /

3x max Ring Dip /

E.M.O.M. /

2′ X 5 RNDS /

10 Burpees Box Jump over 30″ / 24″ /

5 H.P.C. 70/50 //

03/09/2018 – “CrossFit Boxes For Bridge” / 

A.M.R.A.P.  14’ /

• 14 Power Clean /
• 14 Burpees Lateral Bar /
• 400m Run //

Read more http://www.thesunwod.com/crossfit-boxes-for-bridge-sostieni-genova-help-geoa/

*WOD*

3 R.F.T /

14+14 1DB CLEAN+PRESS 25/20 /

21 D.U’s /

7 M.U. //

Accessory work ///

*WOD*

18′ A.M.R.A.P. /

6 G.T.O.H 20/15 plate /

12 Push ups /

18 air squats / /

WORK ON YOUR D.U’s or T.U’s//

*Find your 1RM of SNATCH in 12’* /

*WOD*

12′ A.M.R.A.P. /

12 Box jump /

12 Wall ball /

12 Sit up //

*pull ups* /

10-9-8-7-6-5-4-3-2-1 muscle up /

2x50m sprint between rounds /

4 RNDS OF: /

10″ Hollow hold /

10″ Superman hold /

5 Superman to hollow /

10 seated open leg hip flexor activation //

-E.M.O.M- 10′ /

1 CLEAN /

1 P.PRESS pass behind /

1 SNATCH BALANCE /

1 P.PRESS pass FW /

*WOD* /

1.3k RUN cash in /

1 DL 150 /105 /

4 HSPU strict /

8 PISTOL /

1.3k RUN cash out /

*WOD*

E.M.O.M. 15 rnds of 1:30″/

1 DL /

1 H.PULL /

1 H.P.C. /

1 S.CLEAN & 2 JERKS /

65% OF 1 RM –  increase load every 3 rnds /

rest 10′ /

100 burpees for time //

*NATE*

2 M.U. /

4 H.S.P.U. /

8 KB SWING 32/24 //

Heavy day : F.SQUAT /

3.3.3.3.3.3.3. /

A.M.R.A.P. : /

30 D.U. /

9 P.Snatches 50/35 /

1 Front roll //

*WOD*

42 cals /

21 cleans 60/40 /

30 cals /

15 cleans 60/40 /

18 cals /

9 cleans 60/40 //

*Funny Monday*

Tabata this with a running clock in 24′ : /

Tabata ROW /

Tabata Air Squats /

Tabata Pull Ups  /

Tabata Sit Ups /
1′ rest between each tabata /
the score for each movement is the lowest number of reps performed in any of the eight intervals. /

Total score is the sum of the lowest score of each movement. //

*FIGHT GONE BAD*

3 Rnds of : /

1′ Wall ball 20/14 /

1′ S.D.H.P. 35/25 /

1′ Box Jump 20″ /

1′ P.Press 35/25 /

1′ Row for cals /

1′ Rest between rounds //

*Deat by 10m*

2 cones 10m apart /

each min complete one more trip across the cones /

until you cannot continue within the minute //

21-15-9 /

T2B/

50 D.U./

CLEAN 60/45 //

*UNICA CLASSE ORE 9.30*

*WOD*

3 R.F.T. /

200m DB SUITCASE CARRY 30/20 /

20 BURPEES PULL UP /

20 DB LUNGEES (goblet)//

*WOD*

3x max H.S. HOLD /

A.M.R.A.P. 24′ /

6 RING DIP / 

6 H.P.C. 60/45 /

6 H.S.P.U. / 

6 P.P. 60/45 /

6 STRICT PULL UPS / 

6 TRIPLE-UNDER //

*Meet the Girls* /

-Fran-

-Amanda- 

-Diane- //

*WOD*

 5 STRICT PULL UPS/

30″ H.S. HOLD for 5 Rnds /

4 R.F.T. /

250m ROW /

12 C2B /

16 box jump over /

24 sit ups //

*KILL YOUR WEAKNESS*

5K ROW //

*HEAVY DAY* /

3-3-3 Strict press /

2-2-2 P.Press / 

1-1-1 P.Jerk //

*WOD*

21-15-9 /

Push ups /

DB Snatch /

100m Sprint //

*WOD*

5 R.F.T. /

50 M.B.C. /

400m RUN /

*WOD*

EVERY 2:00″ X 10 rnds 75/80% 1RM/

1 D.L. SNATCH GRIP /

1 HIGH PULL S.G. /

1 P.SNATCH /

1 OH SQUAT /

A.M.R.A.P 8′ /

1 M.U. ring/bar /

2 S.SNATCH 60/40 /

6 Burpees O.T.B. //

*WOD*

GLUTE BRIDGE 3X8 (weightted plate)/

BACK EXT. 3X8 /

*J.J.* 10! /

SQUAT CLEAN 84/61 /

PARALLETTES H.S.P.U. /

1 —> 10 S.CLEAN /

10 —>1 H.S.P.U. //

*WOD*

5 RNDS OF : /

3 STRICT L-SIT PULL UP /

10m CRAB WALK /

20″ H.S. HOLD /

F.T./

20cal ROW /

40 Thrusters 30/20 /

20cal ROW /

40 Thrusters  30/20 /

1.3K  RUN //

*WOD*

5 R.F.T. /

30 K.B Swing 24/16 /

25 push ups /

20 box jump /

15 pull ups /

600m run //

D.L. (increasing load)/

3-3-3-2-2-2/

*wod*/

4 R.F.T. /

200m run/

10m H.S.W./

30 D.U./

1 TIRE FLIP /

1 C&J 105/75 //

*WOD*

A.M.R.A.P. 22′ /

15 F. SQUAT 70/50 /

10 C.T.B. /

5 S.T.S. 145/95(lb) /

*AC WORK* /

3 RNDS OF: /

30m F.R./O.H. WALK DB/KB 24/16 /

10 COSSACK SQUAT K.B. /

15m BEAR WALK/

*GOOD MORNING* /

5X8 (weighted) /

P.P. ( behind the neck ) SNATCH GRIP  6×2 /

3 rnds

20 w.b. /

20 k.b. clean 32/24 /

20 burpees “man on fire” //

10′ E.M.O.M. /

ODD: 1 leg less rope L sit /

EVEN: 2 strict H.S.P.U. /

2 kip H.S.P.U. /

10″ H.S. HOLD //

16′ E.M.O.M. /

ODD: 12 DB SNATCH 25/15 /

8 H.S.P.U /

EVEN: 22 air squat //

*BACK SQUAT*/

6X6 A.H.A.P /

WOD /

28-21-15-9-6-3 /

K.B. SWING 32/24 /

W.B. 20/14 //

*WOD*

10′ A.M.R.A.P /

8 PULL UPS /

12 P.SNATCH 40/25 /

16 BURPEES O.T.B. /

20 S.D.H.P. 40/25

5′ REST /

10′ A.M.R.A.P /

8 P.SNATCH 40/25 /

12 BURPEES O.T.B /

16 S.D.H.P 40/25 /

20 PULL UPS //

*SAMAN*

“Saman” is dedicated to retired Thai Navy Seal, Saman Kunan, who risked his life to rescue the 12 boys and coach of the Thai boys’ soccer team, The Wild Boar Soccer Club, who became trapped in the Tham Luang Nang Non cave complex after a day of exploring. Saman Kunan, a retired Navy Seal, felt compelled to assist in this rescue mission, although he was no longer on active duty. Sadly, Kunan perished in his efforts to rescue the team due to lack of oxygen within the cave complex.

Our rep scheme today represents:

3.2km inside the cave that the team was located (8 Rounds X 400m= 3.2km)

13 = 12 Soccer Players and 1 Coach

17 = Number of days the team was trapped in the Tham Luang Nang Non cave complex

During moments of fatigue in today’s workout, think about the bravery and selflessness of Saman Kunan and his dedication to his rescue mission.

*WOD*

8 RNDS OF: /

13 D.L. 185/125 /

17 W.B. 20/14 /

400m run //

*HEAVY DAY*

E.M.O.M. 2’X6 /

65% of 1RM /

1 P.C. /

1 S.C. /

1 J. /

1 C&J /

*JUNGLE*

9 D.L. 100/70 /

21 BURPEES /

15 D.L. /

15 BURPEES /

21 D.L. /

9 BURPEES /

* WOD TEAM OF 2 *

MAX STONE HOLD (bear hug) /

the time you score is the time your buddy earn to work /

and then change until you perform /

50 P.PRESS 60/40 /

100 air squat /

200 D.U. //

5 RNDS OF 3′ /

6 RING DIP STRICT /

4 RING C2B STRICT /

2 H.S.P.U STRICT DEFICIT /

*WOD* /

3 R.F.T OF /

12 cal. /

9 T2B /

6 Kb pistols /

3 C&J 80/55

*HAVE A NICE MONDAY :)*

10 RNDS  /

5 D.L. 80/55 /

10 BURPEES /

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

2 ROPE CLIMB //

*HSPU COMPLEX*

• 3 HSPU STRICT
• WALL WALK
• 2 HSPU STRICT // x4 RNDS

25′ A.M.R.A.P. /

60mt FARMER 30/20 /

30 D.U. /

15 SIT UP //

*HEAVY DAY*

STRICT PRESS 5X3

*WOD*

5 R.F.T. /

200m RUN  /

8 C2B /

16 KB SWING 32/24

*WOD*

4 RNDS FORT TIME /

15 GHD SIT UPS /

30 THRUSTERS 30/20 /

45 D.U. //

*DB ROW* /

5+5 X 5 A.H.A.P. /

10′ E.M.O.M. (1.30)

1 CLEAN /

2 JERK 70% 1 RM //

*WOD(a)*

A.M.R.A.P. 8′ /

200m RUN /

15-9-6 /

PULL UP/

BOX JUMP /

remaining time MAX PUSH UPS /

*WOD(b)* /

A.M.R.A.P. 14′ /

8 T2B /

12 CAL /

6 H.S.C. 70/55 //

w.o.d.//

800 m Run/

50 Back squat 60-40/

50 bench-floor press 60-40/

800 m Run/

35 Back squat/

35 bench-floor press/

800 m Run/

1 Muscle up (ring or bar)//

*WOD*(A) /

E.M.O.M. (2’X 10 rnds ) /

odd- 4 strict H.S.P.U. /

6 GYMN. PUSH UP H.R. /

even- 30″ L SIT /

6 STRICT PULL UP /

*WOD* ELISABETH/

21-15-9 /

CLEAN 60/40 /

RING DIP. //

*WOD*/

5 R.F.T. /

400m RUN /

8C&J U.B. 60/40 ( if you break 10 F.SQUAT ) /

16 SIT UPS //

*WOD*

3-3-3-3-3-3 P.PRESS A.H.A.F.A. //

3 R.F.T. /

6 P.SNATCH 50/30 EVERY DROP 10 BURPEES /

4 O.H. SQUAT /

10 FLOOR PRESS /

1 SUICIDE 5-15-30 //

*WOD*

A.M.R.A.P. 18′ /

3 BAR M.U. /

6 D.L. 120/85 /

9 CALS /

12m H.S.W. //

-CORE COND.-

10 TUCK UP /

10 RUSSIAN TWIST 20/12 /

10″ SUPERMAN HOLD /

10 FROG ARM BELLY DOWN /

10″ HOLLOW HOLD //

*HEAVY DAY*

GOOD MORNING (weighted ) 5×8 /

P.P. ( behind the neck ) SNATCH GRIP 6X2 /

3 RNDS /

20 W.B.  /

20 K.B.s  CLEAN 32/24 /

20 BURPEES men on fire ///

*ENDURE THIS. /

1.3K RUN /

1.3K ROW /

100 AIR SQUAT /

200 D.U. ( 600 S.U. ) /

100 KB SWING 16/12 /

1.3K ROW /

1.3K RUN //

*WOD (1)*

100 WALL BALL /

EVERY TIME YOU DROP PERFORM 400m RUN 🙂 /

*WOD (2)*

15-9-6 /

STRICT PULL UP /

KB SNATCH 24/16 //

*WOD a*

E.M.O.M. ( 2′ X  8rnds ) / ( 75% 1RM )

D.L. /

CLEAN PAUSE BELOW THE KNEE /

H.P.C. /

JERK /

*WOD b *

3 R.F.T. /

200m BACKWARD RUN /

12 T2B /

24 PUSH UP //

*WOD*

• FLIGHT SIMULATOR /

A.M.R.A.P 20′ /

10 HSPU /

20 PULL UPS /

30 BOX JUMP 24/20 //

*FREEDOM DAY*

*WOD*

4 R.F.T /

10 LUNGEES F.R. 60/40 /

12 GHD SIT UPS /

10 P.PRESS 60/40 /

12 GYMN. P. UP /

400m RUN / /

*WOD –  TRIPLE 3- *

3K ROW /

300 D.U. /

3 MILES RUN //

*REGIONALS 2018*

• SATURDAY /

2 RDS OF/

10 SNATCH 80/55 /

12 BURPEES /

2 RDS OF /

10 SNATCH 52/35 /

12 BURPEES /

• SUNDAY /

4 ROPE /

16 THRUSTER 70/47 /

3 ROPE /

12 THRUSTER /

2 ROPE /

8 THRUSTER //

*WOD*

12′ A.M.R.A.P. /

2 STRICT RING M.U. /

4 D.L. 140/105 /

15m M.B. LUNGEES /

5′ REST /

12′ A.M.R.A.P. /

30 U.B. D.U. /

15m H.S.W. /

60 S.U. U.B. /

10 RING DIPS /

*HEAVY DAY*

2 – 2 – 2 – 2 – 2 – 2/

CLUESTER T.&G./

*WOD*

21 – 15 – 9 – 15 – 21 /

W.B. /

DB SNATCH / 25/15

*WOD –  TRIPLE 3- *

3K ROW /

300 D.U. /

3 MILES RUN //

*WOD*

21-15-5

P.PRESS 60/45 /

BURPEES PULL UPS /

-CONTEST-

MAX FROG JUMP/

3 ATTEMPTS /

*HEAVY DAY *

5×5 BENCH PRESS 85% 1RM /

-WOD-

TEAM OF 2/ A.M.R.A.P 21’/

60m BUDDY CARRY (30m each) /

8 C&J 80/60 /

12 C2B /

16 SYNCRO SIT UPS//

*WOD*

FOR TIME:

RUN 1.3K/

20 WALL BALL 30/20 /

20 RING M.U. /

20 WALL BALL 30/20 /

20 DEFICIT HSPU /

20 WALL BALL 30/20 /

RUN 1.3K /

*WOD*

E.M.O.M. 18’/

• 14 SIT UPS/
• 6 HSPU  /        [ ODD ]12

• 16KB SWING/
• 20 D.U.  /      [ EVEN ]

*HAPPY MONDAY*

200M RUN/

21DB THRUSTERS 25/15 /

15 PULL UPS/

200M RUN/

21 CLEAN 60/40 /

15 PULL UPS /

200 M RUN /

21 F.SQUAT 60/40 /

15 PULL UPS //

*WOD*

10 RNDS OF/

200M RUN/

1 ROPE LEGLESS (3.5m)

1 STONE TO SHOULDER A.H.A.P.

25 AIR SQUAT //

*WOD*

1RM BACK SQUAT //

6 R.F.T.

12 cal/

2 SQUAT SNATCHES 70/50  /

8 STRICT RING DIPS /

4X8 (Each leg)/

BULGARIAN SPLIT SQUAT 30/40% OF BACK SQUAT/

*WOD*

18′ A.M.R.A.P.

3 DL 140/105 /

3 BAR M.U. /

6 H.S.P.U. /

6 KB PISTOL 20/12  //

*WOD*

5 RNDS OF/

2MIN BURPEES BOX JUMP OVER 30″/24″ //

1 MIN. REST/

THEN 5 RNDS/

30” RING SUPPORT/

15” REST/

30” PARALLETTE L-SIT/

1′ REST//

regional past copy/

50 hspu/

50 cal/

50 t2b/

50 box step up 1 db suitcase carry 25-20/

15m lungee db oh sx/

15m lungee db oh dx/

*WOD*

5 R.F.T./

200M RUN/

12 PULL UPS/

6 P.SNATCHES 60/40 /

3 O.H. SQUAT 60/40 //

*WOD*

24′ E.M.O.M./

1. 10 SIDEWAYS BOX STEP OVER 24/20 + 4 FORWARD ROLLS/
2. 4 BURPEES+10 T2B/
3. 10M SINGLE ARM OH REVERSE WALKING LUNGEES EACH SIDE/
4. DA 2 A 6 RING M.U.//

*HEAVY DAY*

F. SQUAT/

7×2 85/90% 1 RM//

WOD(a)

21-15-9/

H.S.P.U./

BOX JUMP/

WOD(b)

21-15-9/

WALL BALL/

PULL UPS//

***HAPPY BDAY ELIA***

26′ AMRAP/

30 D.U./

5 T2B STRICT/

8 C&J (70/55)/

200M RUN/

THEN/

1988M ROW//

***MURPH***

1.6K RUN/

100 PULL-UPS/

200 PUSH-UPS/

300 AIR SQUAT/

1.6K RUN/

IF YOU HAVE A WEIGHTED VEST WEAR IT/

YOU CAN PART THE PULL-UPS , PUSH-UPS, SQUATS

AS YOU WANT

WOD/

WEIGHTED PULL UP 7*3 1′ REST/

22′ AMRAP/

24 KB SWING 24/16/

36 RUSSIAN TWIST 24/16/

6+6 OH SQUAT KB 24/16/

WOD/

250M ROW/

REST RATIO 2:1/

*5 RNDS

WOD 2/

12-9-6-3

G.T.O.H. 70/50

BOX JUMP/

WOD/

400M RUN/

150 WALL BALL WITH 5 BURPEES ON THE MINUTE/

400M RUN/

1RM O.H. SQUAT/

WOD/

3 RFT/

8 SNATCH BALANCE (60% 1 RM O.H.S.)

12 D.L. SNATCH GRIP/

8 180° BAR ROTATION/

“CIPOLLINE”/

1K ROW/

100 D.U./

75 PUSH UPS/

50T.T.B./

25 D.B. SNATCH 40-20/

1K RUN/

HEAVY DAY/

3.3.3.3.3.3 D.L. 80-85% 1 RM/

W.O.D./

150 M-130 F Cal/

every 1′ 5 strict pull ups alt with 5 H.S.P.U. strict//

W.O.D./

Buy in 15m H.S.W. (45m Bear Crawl-4 box walk)/

then/

4 R.F.T./

6 DL 100-70/

12 Burpees O.T.B.H.R./

24 GHD Sit ups//

1 Rm power Snatch//

E.M.O.M. 20’/

A- 1 P.SNATCH 80% 1 RM/

B-12 Wall Ball-8 mb push ups//

W.O.D./

21-15-9/

T2B/

PISTOLS//

15-9-6/

200 M Run

C&J 70-45//

W.O.D./

6 R.F.T./

2X 50 M Shuttle SPRINT/

6 C2B/

6 H.S.P.U./

6 P.Clean 60-40/

60 D.U.//

death by…/

rebirth and then/

death by…/

good luck Mfs…./

with running clock/

THE CRIPPLER/

30 back squat 102-70/

run 1600m/

rest 10’/

10 R.F.T./

5 H.S.P.U./

10 kb swing 32-24/

15 D.U.

3-3-3

S.PRESS

2-2-2

P.PRESS

1-1-1

P.JERK

WOD

TEAM OF 2

20’AMRAP

PARTNER 1 AMRAP W.B.20-14

PARTNER 2 PERFORM 60M F.C. A.H.A.P.

SWITCH WHEN P2 IS DONE

SCORE: W.B.

6 rft/

93 D.u./

8 pull up strict/

5 db squat snatches 40/25/

25 cal//

WOD/

45′ AMRAP/

400M RUN/

15 CLAP PUSH UPS/

3 ROPE CLIMB (4M)/

24′ EMOM/

1′ 30 D.U.+15M BEAR CRAWL/

2′ 10M D.B. SUITACASE CARRY+3 D.B. P.P. SIDE 20-15/

3′ 10 COSSACK SQUAT KB GOBLET+10 SWING 20-12/

4′ 3 SKIN THE CAT/

25′ A.M.R.A.P./

15 ring rows/

15 wall ball/

60 m sandbag carry/

4 sandbag  ots/

Rx+ stone Carry (weight coach choice)//

SKILL -PRACTICE/

“BUTTERFLY PULL UPS”/

“CINDY”/

20’AMRAP/

5 PULL UPS/

10 PUSH UPS/

15 AIR SQUAT/

WOD/

1 TO 10 of:/

KB SNATCH 32-24/

BJ OVER 24-20/

RIND DIP/

CAL/

M.CLEAN 50-30/

WOD/

E.M.O.M. 10’/

1′ Work 1′ Rest/

minute on 30 KB SWING 32-24/

Every uncompleted minuted 1k row or run/

penalty at the end of the wod //

WOD/

2 RFT/

50 WALL BALL/

50 PULL UP/

50 SIT UP/

50 DL 80-50/

50 FLOOR PRESS 50-30//

WOD/

A.M.R.A.P. 22’/

12-10 Cal row

8 H.m.c. 40-25/

1 rope climb legless 3m//

“THE SEVEN“/

7 RFT/

7 HSPU/

7 THRUSTERS 60-40/

7 K2E/

7 DL 110-75/

7 BURPEES/

7 KB SWING 32-24/

7 PULL UPS//

21-15-9/

DB SNATCH 30-20/

BURPEES/

15-9-6/

PULL UPS/

LUNGEES O.H. D.B. 30-20/

9-6-3/

CLEAN 60-40/

P.P. 60-40/

100M RUN/

“AMANDA”/

9-7-5/

M.U./

S.SNATCHES 60-40/

“ANNIE”/

50-40-30-20-10/

DU/

SIT UPS/

WOD/

3 RFT/

800M RUN/

12 CLEANS 70-50/

12 HSPU/

BENCH PRESS/

6×6 70/75%/

WOD/

5RFT/

4 FAT BAR DL 100-75/

1 ROPE CLIMB/

10 RING DIPS/

1RM THRUSTER/

WOD/

2 RFT/

100 AIR SQUAT/

MAX PUSH UPS UB/

SCORE TOT PUSH UPS+TIME AS TIEBREAK/

BACK SQUAT/

7×1 AHAP/

20′ AMRAP/

5 SNATCH 60-40/

3 CTB STRICT/

1 STONE TO SHOULDER AHAP/

“FLIGHT SIMULATOR”/

WOD/

5RFT/

400M RUN/

15 THRUSTER 40/30/

HEAVY DAY/

TEMPO F.SQUAT (3-2-0)/

5×4 (70%)/

“SUMMER”/

10 LUNGEES BACK 40-25/

8 GOOD M. 40-25/

10 P.P.B.T.N. 40-25/

15 GHD SIT UPS/

4RDS/

7’AMRAP/

10 SDHP 60-40/

10 P.P. 60-40/

“I AM NEGAN”

10’AMRAP/

3 BAR M.U./

8 D.B. SNATCH 25-15/

F.T./

2K ROW/

100 W.B./

20 RING M.U./

SUMO DEADLIFT

5×5

SUMO DEADLIFT

3xMAX

WOD

10′ A.M.R.A.P

5 STRICT CHIN UPS

30M LUNGEES

10 PUSH UPS

A.M.R.A.P. 21′:30″/

1 gymnastic complex/

25 air squats/

15 m sled drag 100-80/

(rx plus butcher pull 200-160)//

(gymn complex= 3 t2b,1 m.u.,2 bar dip)//

skill bar m.u.//

to test your skill/

6′ E.M.O.M.

bar m.u.

1 or 2 just for practice//

WOD/

5 rds/

20 ghd sit ups/

4 man maker 20-15/

“Fight gone bad“/

champion edition/

5 rounds of/

1′ wall ball 20-14/

1′ s.d.h.p. 35-25/

1′ box jumps 20″/

1′ push presses 35-25/

1′ cal row/

1′ rest/

score is total ammount of reps//

scaled 3 rounds//

SKILLS HSPU/

16′ EMOM/

ODD:

8 HSPU/

15M F.CARRY A.H.A.P./

EVEN:

30” BAR HANG/

“MANION”/

7 RDS/

400M RUN/

29 B.SQUAT 60-45/

“G”/

5×10 ELASTIC PULL DOWN/

5×10 D.B. ROW/

A+B=1 SET/

WOD

4′ AMRAP/

5 CTB/

5 B.J. 30-24/

2′ REST/

4′ AMRAP/

8 PISTOLS/

15 HOLLOW ROCK/

2′ REST/

4′ AMRAP/

10 KB SWING 32-24/

5 BURPEES FROG J./

THRUSTER+SPLIT JERK/

5×3+1 (80%)/

“JACKIE”/

1K ROW/

50 THRUSTER 20-15/

30 PULL UPS/

“SPRING”/

400M RUN/

4 BEAR COMPLEX 60/40/

4 S.T.S. A.H.A.P./

10 BURPEES O.T.S./

300M RUN/

3 BEAR COMPLEX/

3 S.T.S./

10 BURPEES O.T.S./

200M RUN/

2 BEAR COMPLEX/

2 S.T.S./

10 BURPEES O.T.S./

100M RUN/

1 BEAR COMPLEX/

1 S.T.S./

10 BURPEES O.T.S./

6×100 M Sprint and Jog Back/

WOD/

12′ A.M.R.A.P./

6 F. Squat 70-50/

8 HSPU//

HAPPY B DAY BAM/

WOD/

16 RNDS/

8 DL 40-25/

5 H.P.C. 40-25/

3 P. Jerk 40-25//

Ring MU Progression/

Russian Dip/

Low Ring Transition//

WOD/

5 RFT/

3 Ring MU/

5 M.B.C./

Every RND Add 1 MU and 5 M.B.C.//

HEAVY DAY/

Deadlift 5×5 Snatch grip 110% 1 RM//

WOD/

6 RFT/

6 HPS 50-30/

60 DU//

W.O.D.

200 M Run/

10 Pull Ups/

15 Wall ball/

200 M Run/

15 Pull Ups/

20 Wall ball/

200 M Run/

20 Pull Ups/

25 Wall ball/

200 M Run/

25 Pull Ups/

30 Wall ball//

18.4

GYMNASTIC STRENGTH/

E.M.O.M. 10 Min/

EVEN/

5 ring dip strict/

3 Db row heavy

ODD/

5 H.S.P.U. Deficit-strict//

W.O.D./

10’A.M.R.A.P.

15 Atomic sit up/

30 D.U.//

“SUPER WEDNESDAY”

ROW 3 K + G.I.JANE (100 BURPESS PULL UPS)

“heavy day”/

push press 7×2 90%/

wod/

“last ascent”

5-10-15/

back squat 100-70/

box jump 24″-20″/

WELCOME BACK/

6 RFT/

400M  RUN/

10 THRUSTER 40-25/

10 TTB/

18.3

AMRAP 15’/

12CAL ROW/

10J.CTB/

15 GHD SIT UPS/

FT/

1.3K RUN/

50 KB SWING 32/24/

5 ROPE CLIMB/

1.3K RUN/

50 B.J. 24/20/

5 ROPE CLIMB/

5×5/

weighted pull ups/

G COMPLEX 3×3/

1 TTB/

1 PULL UPS/

1 CTB/

1 BAR M.U./

OR 5′ TO IMPROVE YOUR/

KIP/BUTTERFLY/M.U./

WOD/

21-15-9/

DB SNATCH 25/15/

SIT UPS/

D.U./

10RDS/

30 D.U./

15 F.SQUAT 35/25/

18.2

3 R.F.T.

400 M Run with medball 20-14//

30″ L.sit parallettes/

12 Burpees box jump over H.R.//

1 RM SNATCH/

6 R.F.T.

4 M.U. (Bar or Ring)/

6 Snatch 50-30/

30″ Stone Hug//

HEAVY DAY /

FRONT SQUAT 5-5-5-5-5/

75% 1 RM/

W.O.D. For Time/

30 D.U./

15 Sit ups/

5 Push ups/

40 D.U./

15 Sit ups/

10 Push ups/

50D.U./

15 sit ups/

20 Push ups/

60 D.U./

15 Sit ups/

40 Push ups//

A.M.R.A.P. 20′

100 CAL ROW/

1.3 K RUN/

THEN MAX PULL UPS/

YOUR SCORE IS THE N° OF PULL UPS//

“WELCOME TO THE OPEN”/

THE SEASON IS STARTED/

18.1/

F.T./

16 K.B. SWING 24-16/

8 T.G.U. (ALT)/

10 MT O.H. LUNGEES ONE ARM K.B./

24 K.B. SWING/

4 T.G.U./

10 MT O.H. LUNGEES ONE ARM K.B./

32 K.B. SWING/

2 T.G.U./

20 MT O.H. LUNGEES ONE ARM K.B./

HEAVY DAY/

P.P./

10-8-6-4-2/

“REVERSE PYRAMID”/

WOD/

A.M.R.A.P. 14’/

15 W.B. 20-14/

5 S.2.S A.H.A.P./

15MT F.CARRY A.H.A.P./

1RM/

“C.&.J.”/

WOD/

A.M.R.A.P. 12’/

1 CLEAN 70-50/

2 P.JERK 70-50/

4 F.SQUAT 70-50/

12 CAL ROW/

TEAM OF 2/

6 RFT/

200MT BACKWARD/

8 D.L. FAT BAR 95/75/

8 BURPEES OVER THE BAR/

1 TEAM MATE RUN/

1 TEAM MATE PERFORM THE COUPLET/

FINISHED THE 6 RDS PERFORM 400MT TOGETHER/

“HEAVY DAY”/

PUSH PRESS BEHIND THE HEAD/

6×4 (80/85%PP)/

WOD/

21-15-9/

RING DIPS/

P.P. 50-30/

M.B. GHD SIT UPS 20-14/

“HANDSTAND”/

WOD/

5RFT/

8B.J. 30/24/

12/10 CAL ROW/

10MBC 20/14/

“HAMMER”/

5RFT/

5P.CLEAN 60/40/

10F.SQUAT60/40/

5JERKS60/40/

20PULL UPS/

REST 90” BETWEEN ROUNDS/

“SNATCH BALANCE”/

5X4 (75%-80%)/

18′ AMRAP/

3ROPE CLIMB/

9P.SNATCH 40/25/

15LUNGEES/

“HELLO”/

6R.F.T./

200MT RUN/

12TTB/

9HSPU/

3DL 140/105/

“CORE CONDITIONING”/

3RFT/

12BACK EX/

24PLANK ALT ARM FORWARD/

12TUCK UP/

24PLANK KNEE TO STRAIGHT CEILING LEG/

A.M.R.A.P. 18’/

30 MT FARMER WALK A.H.A.F.A./

30 D.U./

MAX PUSH UP UB//

SCORE IS N° OF PUSH UP

WOD/

EVERY 3′ AS LONG AS POSSIBLE/

2 ROUNDS/

10 F. SQUATS 50/40

10 C2B

ADD 2 REPS EACH 3′ ROUND//

“HEAVY DAY”

7X3 DEADLIFT E.M.O.M. 2:30″

WOD/

21-15-9/

DEADLIFTS 100/70

H.S.P.U.//

A.M.R.A.P. 20’/

10 PULL UPS/

20 SIT UPS/

30 AIR SQUAT/

20 DB SNATCH 30-20/

10 CALS

“TRIPLE 3”

3K ROW

300 D.U.

3M RUN

wod a/

snatch ladder//

wod b/

Cindy 20’A.M.R.A.P.

5 PULL UP/

10 PUSH UP/

15 AIR SQUAT//

wod/

27-21-15-9/

burpees

kb snatch 24-16//

gymnastic strength

5′ handstand/

5′ hollow//

3 R.N.F.T. 100 metri sprint,walk back as rest/

WOD/

16′ E.M.O.M./

ODD 1 CLEAN 90-65/

4 RING DIP/

5 PULL UPS STRICT/

EVEN 14 CAL ROW//

“HEAVY DAY”/

Back squat 5×5 80%//

WOD/

4 R.F.T./

12 P.Cleans 70-50/

16 Walking lungees/

32 Double unders//

“FARMVILLE”/

20W.B. 20/14/

10MT FARMER C. PINCH 15/10/

6PULL UPS/

10MT FARMER C. PINCH/

7RDS

“CORE C.”/

10”HOLLOW BAR HOLD/

10SIDE STRICT KTC/

10” HOLLOW HOLD/

10SIT UPS/

3RDS/

F.T./

800MT ROW/

30C&J 60/40/

40B.J. 24/20/

50KB SWING 32/24/

400MT ROW/

“BENCH PRESS”/

6×6 75%/

WOD/

3RFT/

7 P.SNATCH 60/40/

5 STRICT TTB/

3 STRICT HSPU/

1 LEGLESS ROPE CLIMB/

“FAT BOY”/

6 STRICT PULL UPS/

6 ZERCHER SQUAT (FAT BAR) 60/40/

6 BURPEES OVER THE BAR/

6RFT/

“TOTAL CrossFit”/

1rm BACK SQUAT/

1rm STRICT PRESS/

1rm DL/

TIME CAP 40’/

TEAM OF 2/

1 member FARMER HOLD(KB-DB)/

50 PUSH UPS SYNC/

100 AIR SQUAT SYNC/

100 SIT UPS SYNC/

50 DB SNATCH SYNC/

“INCREDIBLE HULK”/

A.M.R.A.P. 20 MIN/

5 Deadlifts 50-30/

5 H.P.C. 50-30/

5 F. Squats 50-30/

5 P.Presses 50-30/

5 B.Squats 50-30/

HERO/

“SHAM”/

7 R.F.T./

11 Bodyweight Deadlifts

sprint 100mt//

Then….”Durante’s core”//

5 Rounds:/

10 Hollow Rocks/ 10 V-Ups/

10 Tuck Ups/

10 second Hollow Hold/

1 minute Rest.

WOD/

3 R.F.T./

6 Strict H.S.P.U./

9 O.H. Squat/

18 C2B//

WOD A/

4 R.F.T./

10 Burpees Pull ups/

10 DB Squat cleans 25-15/

10 H.S.P.U.//

WOD B/

“BRING SALLY UP”/

Back Squat 60-40 (scale as needed)//

WOD A/

“Flight Simulator”

5-10-15-20-25-30-35-40-45-50 and down of D.U./

12′ T.Cap//

WOD B/

27-21-15/

PULL UPS/

GOBLET SQUATS 24-16//

3R.F.T.

30 BURPEES/

30 HANGING HIP TOUCHES/

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

“HEAVY DAY”/

Deadlift 5×5 t&g 80% 1R.M.//

WOD/

8R.F.T./

3 Deadlifts 120-80 FAT BAR/

8 Ring Dip/

32 D.U.//

6 R.F.T./

10 mt H.S.W./

8 G.H.D. Sit ups/

6 Thrusters 60-40/

4 Ring M.U.

A.M.R.A.P./

1.3K RUN/

100 AIR SQUAT/

50 KB SWING 32-24/

30 PULL UPS/

MAX REPS PUSH UP for the time left//

1 M.U./

2 THRUSTER 35/25/

3 O.H. LUNGEES 35/25/

4 P.SNATCH 35/25/

5 H.S.P.U./

6 K.B. SWING 24/16/

7 PULL UPS/

8 T.T.B./

9 BURPEES/

10 MT. H.S.W./

30′ T.C./

“G HEAVY DAY”/

WEIGHTED RING DIPS/

5×6 (1′ rest)/

TEMPO PUSH UPS/

4×8(3-0-1)/

WOD/

“EXTRA DRY”

100MT ROW/

50 D.U. U.B./

6 RDS/

“MOORE”/

20′ AMRAP/

1 ROPE CLIMB/

400MT RUN/

MAX REP HSPU U.B./