Archivio WOD

“HEAVY DAY”/

6×6 (70-75%)/

1:30 rest/

STRICY PRESS/

WOD/

10 P.P. 50/35/

10 F.SQUAT 50/35/

20 HOLLOW ROCKS/

4RDS/

TEAM WOD/

“BULL”/

200 D.U./

50 O.H. SQUAT 60/45/

50 PULL UPS/

1.6K RUN (1 MILE)/

2 RDS/

“SEATED PLYO BOX HIGH JUMP”/

WOD/

“W.T.F?”/

10′ A.M.R.A.P./

21 D.U./

15 D.B. SNATCH 25/15/

9 W.B. 20/14/

“RALPH”/

4 RFT/

8 D.L. 115/80/

16 BURPEES/

3 ROPE CLIMB/

600MT RUN/

“CLEAN COMPLEX”/

5RFT/

3 D.L. 100/75/

2 S.CLEAN/

1 JERK/

EVERY 2’/

5′ A.M.R.A.P./

30 CAL/

MAX REP PULL UPS/

“HEAVY DAY”/

F.SQUAT/

5×5 80% 1RM/

“CAFFEINA”/

15′ AMRAP/

10 LUNGEES (BACK) 60/40/

10 H.S.P.U./

“FITTER THAN YOGI”/

A.M.R.A.P. 20’/

15 MT BEAR CRAWL/

10 C.T.B./

25 W.B. 20/14/

“HEAVY DAY”/

5×3/

P.PRESS (80%1RM)/

“STRONGER THAN YESTERDAY”/

5RFT/

1 rope legless (3mt)/

2 M.U./

3 D.L. 80% 1RM/

4 D.B. SNATCH 40/25/

5 H.S.P.U. DEFICIT/

“FITTER THAN YESTERDAY”/

F.T./

30 CAL/

50 PULL UPS/

70 BURPEES/

90 LUNGEES/

110 D.U./

“BETTER THAN YESTERDAY”/

A.M.R.A.P. 15’/

9 H.P.C. 60/40/

12 GHD SIT UPS/

15 AIR SQUAT/

“FIGHT GONE BAD”/

3RDS/

-W.B. 20/14/

-S.D.H.P. 35/25/

-B.J. 24/20/

-PUSH PRESS 35/25/

-CAL ROW/

AMRAP 20′

10KB SNATCH 24/16

30 LUNGEES

50 D.U.

“HERO”

“COFFLAND”

HANG FROM THE BAR FOR 6′

EACH TIME YOU DROP FROM

THE BAR,PERFORM

800MT RUN

30PUSH UPS

“F@CKING CLOCK”

WITH A RUNNING CLOCK

0-2 MAX REPS B.J.

2-3 REST

3-5 MAX CAL ROW

5-6 REST

6-8 MAX W.B.

8-9 REST

9-11 MAX CAL BIKE

11-12 REST

12-14 MAX BURPEES

“HEAVY DAY”

1RM BENCH

EMOM 12′

ODD

1 CLEAN 100/70

8 BURPEES OVER THE BAR

EVEN

6 HSPU

14 LUNGEES

TEAM OF 2

AMRAP 25′

8 GTOH 60/40 EACH

8 TTB EACH

200MT ROW

WHILE TEAM MATE HOLD THE H.S.

8 P.PRESS BEHIND THE NECK 50/35

100 PULL UPS/

100 PUSH UPS/

100 SIT UPS/

100 SQUATS

CORE CONDITIONING 3RFT/

20 RUSSIAN SWING/

15 LEG RISES (FLOOR)/

10 TURKISH SIT UPS KB

3RFT/

500M ROW/

12 BW DL/

21 BJ

DEADLIFT 7X2 90% 1RM/

“MARY”/

A.M.R.A.P. 20’/

5 H.S.P.U./

10 PISTOLS/

15 PULL UPS

5 RFT/

400M RUN/

15 OH SQUAT 95lb

“ZEUS”/

3 R.F.T./

30 WALL BALL 20-14/

30 S.D.H.P. 75-45 lb/

30 BOX JUMPS 20″/

30 PUSH PRESS 75-45/

30 CAL/

30 PUSH UPS/

10 BACK SQUAT BODYWEIGHT from the rack///

STRICT TEMPO PULL UPS/

4X4 1.2.3 ///

STRICT TEMPO CHIN UPS/

2X4 1.2.3///

“LEG BURNER”

50-40-30-20-10/

CAL. ROW

WALL BALL 20-10///

“HEAVY DAY”

3-3-3-3-3 FRONT SQUAT///

E.M.O.M 6’/

2 STONE TO SHOULDER A.H.A.P/

4 STONE SQUAT,BEAR HUG///

30-20-10/

DB SNATCH 20-10/

SIT UPS///

“TUBE”

3 RDS F.T./

28 G.T.O.H./

11 C.T.B./

69 G.H.D. sit ups m.b./

every 11′ perform 28 push ups/

“3 for 1”

15-12-9/

Sumo Deadlift 110-75/

30 D.U.///

12-9-6/

Dl 90-55/

burpees///

9-6-3/

Lungees F.R. 70-45/

H.S.P.U.

“LET ME SEE YOUR SNATCH”/

EMOM 10’/

1 P.SNATCH 70/45/

4 LUNGEES F.R.70/45/

4 BURPEES OVER THE BAR(FACING)/

“CORE CONDITIONING”/

2 AROUND THE CLOCK/

20 STRAIGHT LEG RAISE FROM SEATED POSITION/

40” PLANK/

40 RUSSIAN TWIST/

3RDS/

“FAT BALLS”/

18′ AMRAP/

12 PISTOLS/

24 W.B. 20/14/

12 SDHP 40/25/

“HEAVY DAY”/

B.SQUAT/

5×5 (80%)/

WOD/

5RFT/

15 DB/KB D.L. 30/20/

15MT FARMER CARRY 30/20/

20 BURPEES/

“FIVE STRICT PALLS”/

5RFT/

5 STRICT HSPU/

5 STRICT PULL UPS/

5 STRICT DIPS/

5 STONE TO SHOULDER 145/95/

500MT RUN/

FIND YOUR 1RM OF CLEAN/

WOD/

21-15-9/

C.&J. 60/40/

T.T.B./

8 INTERVALS (30ON/30OFF)/

-HANG AT THE RING (FALSE GRIP+L SIT)/

-RING STAND L SIT/

5′ EMOM/

12/10 CAL/

6 DB CLEAN 30/20 (SINGLE DB)/

3RFT

20 GHD SIT UPS/

20 KB SWING 24/16/

“HEAVY DAY”/

TALL JERK 3×5/

PUSH JERK 5×2 (80%)/

“JACKIE”/

1 K ROW/

50 THRUSTER 20/15/

30 PULL UPS/

GYMNASTIC PUSH UPS DEFICIT AS NEEDED/

6×10 45” REST/

STRICT CHIN UP/

TEMPO 1-2-3/

5×5 1′ REST/

WOD/

100 cal FOR TIME/

30 ON 90 OFF/

“GOJIRA”/

CHOSE 2 MOVEMET BETWEEN/

-BENCH/

-P.CLEAN/

-SNATCH/

-KB SWING/

-STRICT PULL UPS/

-F.SQUAT/

-B.SQUAT/

AND MOVE 10/7 T/

EQUAL N° OF REP BETWEEN EX./

8′ AMRAP/

20 GHD SIT UPS/

15 W.B. 20/14/

21-15-9/

RING DIPS/

BURPEES/

8′ AMRAP/

4 HSPU/

8 LUNGEES FR 40/25/

20 D.U. U.B./

“CAIROLI”/

222 AIR SQUAT/

EVERY 2’/

9 cal/

“HUG YOUR BEAR”/

TEAM OF 2/

3 BEAR COMPLEX 70/45/

WHILE TEAM MATE/

BEAR HUGE THE STONE/

250mt ROW/

WHILE TEAM MATE HOLD THE PLANK/

12 TTB/

WHILE THE TEAM MATE HOLD THE H.S./

4RFT/

“HEAVY DAY”/

BECH PRESS (85%)/

5×6/

“TABATA THIS”/

-ROW/

-SQUAT/

-PULL UPS/

-PUSH UPS/

-SIT UPS/

1′ REST BETWEEN/

STRICT HSPU/DEFICIT HSPU/

6×3/

“LIFT YOUR ASS”/

6 RFT/

4 pull ups L sit/

6 F.squat 80/55/

“MUSCLE & SNATCH”/

16’A.M.R.A.P./

16 cal/

8 P.snatch 40/25/

4 wall climb/

2 M.U./

“RUN FARMER RUN”

400MT RUN

60MT FARMER CARRY

800MT RUN

30MT FARMER CARRY

400MT RUN

60MT FARMER CARRY

“CORE CONDITIONING”

“HEAVY DAY”

5×4

FRONT SQUAT

“BASIC”

3RFT

50 AIR SQUAT

30 PUSH UPS

20 CAL

10 STICT HSPU

PRAY PUSH PRESS

6×6 (70% 1 RM)

WOD

4RFT

20W.B. 20/14

10CLEAN 80/60

6′ EMOM

4STRICT PULL UPS

4RING DIPS

“KB SUICIDE”

14’AMRAP

14KB SWING 32/24

1SUICIDE

14TTB

“PINZAMELO”/

22′ A.M.R.A.P./

30MT PLATE PINCH 15/10/

4C&J 80/55/

15” PARALLET L SIT/

5 STRICT CHIN UP D.B. 15/10/

“LUMBERJACK 20″/

20D.L.125/85/

400MT RUN/

20K.B. SWING 32/24/

400MT RUN/

20 O.H. SQUAT50/35/

400MT RUN/

20PULL UPS/

400MT RUN/

20B.J./

400MT RUN/

20D.B. S.CLEAN 20/15/

400MT RUN/

PULL UPS(STRICT weight as needed)

5×6

“CONCAMARISE”

A.M.R.A.P. 16′

32 PUSH UPS/

16 THRUSTER 40/25/

32 D.U.

“HEAVY DAY”/

5×7 D.L. (80%)

5×8 D.B. ROW

WOD

E.M.O.M. 8′

2D.L. 140/95/

4D.B. SNATCH 40/25/

5H.S.P.U.

“TRIPLE WHAT?!”/

5 RDS/

3 TRIPLE UNDER/

5 S.SNATCH 50/30/

7 RING/BAR M.U./

9F.R. LUNGES 50/30/

“EVIL WITHIN”

111 PULL UPS

EVERY 3′ 33 D.U.

“HEAVY DAY”

7×2 B.SQUAT (90-95%)

WOD 1

15-9-6

BAR M.U.

O.H. SQUAT 40/25

WOD 2

21-15-9

H.S.P.U.

KB SWING 32-24

“OPEN DOORS”

E.M.O.M.

3′ INTERVAL x 6

200MT RUN

5 STRICT PULL UPS

10 PUSH UPS

1 C&J 90/55

“GOLDRAKE”

21′ AMRAP

21 WB 20/14

14 FLOOR PRESS FAT BAR 70/50

21 D.L. FAT BAR 70/50

“PUFFY NIPPLES”

BY ROB ORLANDO

4 RFT

20 B.SQUAT B.W. (FROM THE GROUND)

400 MT RUN

“TINY BOOBS”

8 DB THRUSTER 20/10

10 RING DIPS

40 D.U.

5RFT

“CHUBBY BOOTY”

10′ A.M.R.A.P.

10 PISTOLS

20 KB SWING 32/24

“BROAD JUMP CONTEST”

“HEAVY DAY”

5×3

STRICT PRESS (85%)

WOD

“STRICT DT”

12 DL

9 MUSCLE CLEAN

6 STRICT PRESS

50/30

“IL PALOMBARO”

10 H.S.P.U.

10 PULL UPS

23 SLAM BALL O.T.S.

1994 MT ROW

19 W.B. 20/14

94 BURPEES

2RDS

“FLIGHT SIMULATOR”/

WOD

5’A.M.R.A.P./

20 TTB/

20 CAL/

MAX D.L. 80/55/

“ANNIE”

50-40-30-20-10

D.U.

SIT UPS

“MARY”

20′ AMRAP

5 HSPU

10 PISTOLS

15 PUSH UPS

1 RM SNATCH

“MEAN”

11′:32″ AMRAP

1 Rope climb

15 Slam ball over the shoulder

5 Slam ball over the bar

“SAILOR MOON”

2K ROW

WOD

10′ A.M.R.A.P.

10 STOH 60/40

10 TTB

10 B.J. 30/24

“HEAVY DAY”/

D.L. PRESA SNATCH+SHRUG/

(110/120% 1rm)/

5×3/

WOD/

5RFT/

10P.Snatch 40/25/

4 O.H. Lungees 40/25/

200mt run

“GHD BACK EXTENSION”

4×15

“GENIUS IN THE LAMP”

“DEATH BY”/

CTB/

“DEATH BY”/

F.Squat 70/45/

WOD/

“HUNGRY BEAR”/

20-15-10/

DB SNATCH 25/15/

CAL/

15 MT BEAR CRAWL /

“KAV” (HERO)

Team of 2

6 DL EACH 315/255/

9 Bar facing burpees sincro/

9 Bar M.U. each

partner barbell carry 30mt

“HEAVY DAY”/

“JEFFERSON CURL”/

4×6/

“1 RM D.L.”/

WOD/

28-21-15-9/

M.B.C. 20/14/

Push ups/

15mt H.S.W./

18′ A.M.R.A.P.

18 Step up D.B.-K.B. 20/15/

200 mt run

3 Ring M.U.

“APOLLO”

2 RFT

20 Strict press 40/25/

20 Sit ups/

20 B.Squat 40/25/

20 TTB

20 P.Cleans 40/25/

20 Pull ups

20 H.S.P.U.

20 Cal

4RDS/

4D.L. 130/95/

50D.U./

3 RFT/

7 pull ups/

4 t2b/

1 s.snatch 70/45/

4RFT/

15-10 CAL/

1 rope legless/

7′ A.M.R.A.P./

400 mt run/

30 mt k.b. OH lungees 28/20/

remaining time MAX CAL/

“GO WEST”

Bulgarian split Squat 5X8

WOD

10′ E.M.O.M./

ODD/

4 B. Squat

5 strict chin ups/

8 sit ups/

EVEN/

14 lungees/

14 sit ups/

“CROSSFIT”

5RFT/

500 mt run/

10 clean and press with kb 32-26 alt.arm/

20push ups

“JUST 4 FUN”

20-10-5

GHD sit ups/

Push Press 60-40

“CROSSFIT GAMES Regional 2017 EVENT 1”

FOR TIME

WEARING A WEIGHTED VEST

1200 MT run

then 12 rounds of/

4 strict H.S.P.U./

8 C2B/

12 SQUATS/

“Isometric”

4 ROUNDS/

(30”ON15”OFF)

-Ring stand

-Bridge

-K.T.C. Hold

-One leg deficit hold

-Handestand hold

-Plank

WOD

“HOT DOG”

6-4-2

-Stone G.T.S.  215/145#

-30mt Farmer carry B.W.-3/4 B.W.

-35 D.U.

F.Squat

5×3 (80-85% of 1rm)

WOD

9-15-21

Box jump

Ring dips

“wanna see my snatch?”

1-2-3-4-5-6-7-8-9-10

H.P.Snatch 50/35

C.2.B.

“CANNON BALLS”

18′ AMRAP/

60 kb swing/

40 russian twist/

20 goblet squat/

200 m  kb carry

“Gheto fià”

1.3k Run

30GHD

30P.Press 50/35

2K.Row

30GHD

30P.Press 50/35

1.3k Run

“PUT YOUR HANDS IN THE HAIR”

20’AMRAP

4 B.Squat 40/25

4 O.H.Squat 40/25

4 B.Squat 40/25

12 Burpees H.R. Over the B.B.

“tempo HSPU”

4×8

4.1.1

“DB Arnold press”

4×6

“KAREN”

150 WB 20/14

1 RM SQUAT CLEAN

WOD

6-4-2

Cluster 80/55

Strict chin ups

“SNATCH IT & RUN”

6RFT

50 Air squats

20 KB Snatch 24/16

10 Push ups

200mt run

“COMPLEX DAY”

“G”

4 RFT

1 Gymnastic complex(2 pull ups-2TTB-2CTB-1BAR MU)

35 D.U.

5′ REST

“W”

4 RFT

1 Weightlifting complex 80/50(1S.Clean-1H.S.Clean-2Lunges-1S.Jerk)

35 D.U.

“READY 4 BEVERDI’ ”

4 RDS

1′ WB 20/14

2′ SDHP 30/25

3′ AIR SQUATS

4′ ROW CAL

5′ SIT UPS

“HELL BELLS”

24′ E.M.O.M.

ODD:15B.J. OVER

EVEN:8 DB/KB CLEAN

4 DB/KB PRESS

“CALL YOUR EMOM”

P.P. BEHIND THE NECK

5×6

WOD

10′ E.M.O.M.

5 O.H. Squat 50/30

5 Ring dips

15 D.U.

“RUSSIAN GUNS”

3RFT

80 Russian twist

20 Pistols

10 D.L. 2KB/2DB

G Conditioning

5-4-3-2-1-2-3-4-5

Plio box pike push ups

walk around half box

Plio box pike push ups

“CANDY SHOP”

3RDS

30Cal

20Push ups H.R.

10F.S. 80/55

“LOVE YOUR COACHES”

5K RUN

“KILL YOUR WEAKNESS”

“SCREAMY DAY” (HEAVY DAY)

DEAD LIFT

7×2 (90%)

9-7-5

Bar M.U.

D.L. 130/95

1 RM

“C&J”

WOD

“GRACE”

30 C.&.J. 60/40

WOD

21-15-9

GHD Sit ups

Thruster 40/25

4′ REST

9-15-21

S.D.H.P. 40/25

200mt Run

WOD

1K/800MT/600MT/400MT/200MT

35 DU

10mt H.S.W.

3 Stone G.T.S. 65/145#

WOD

2 RFT

12 DB Clean & Press 25/15

200mt

24 Pull ups

36 Lunges F.R. one DB

48 Cal

60 Sit ups

72 W.B. 20/14

HEAVY DAY

“FRONT SQUAT”

5X3

WOD

9′ E.M.O.M.

10 B.J. 24/20

5 TTB

“STRONGMAN MADNESS”

20′ A.M.R.A.P.

15mt Farmer carry A.H.A.P.

15 D.L. KB/DB A.H.A.P.

15mt H.S.W.

18′ A.M.R.A.P.

25 Air squats

15 Snatch 40/25

25 Air squats

12 Snatch 50/30

25 Air squats

9 Snatch 55/32

25 Air squats

6 Snatch 60/35

25 Air squats

MAX Snatch

“BODIES ON THE FLOOR”

100 Burpees

WOD

5’A.M.R.A.P.

5 Clean 90/65

10 H.S.P.U. Strict

MAX Ring dips

17′ A.M.R.A.P.

5 Man maker 20/15

10 T.T.B.

15 Slam ball 50/25lb

“CORE”

(3 RFT)

10  Evil wheel

20 Hollow rocks

10 Knee rise

HERO DAY

“BADGER”

in honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA

who was killed in Iraq 11 December 2007.

3 RFT

30 S.Clean 95/65lb

30 Pull ups

800mt run10

“CHICKEN WINGS”

6 RFT

6 P.Clean 70/50

24 Lunges

12 H.S.P.U.

HEAVY DAY

1 RM BENCH PRESS

WOD

10′ A.M.R.A.P.

10 Bench press 70/40

30 D.U.

“Monday madness”

3 RFT

60 Cal bike

40 K.B. Swing 20/12

20 Thruster 40/25

5 M.U. (ring/bar)

24′ E.M.O.M.

ODD

1 C.&.J. (70%  1 rm)

5 Pull ups strict

3 Ring dips strict

EVEN

25 D.U.

5 H.S.P.U.

“HEAVY DAY”

Shoulder press

7×2

WOD

3 RFT

45 Air squat

15 D.L. 100/70

5 RFT

8 P.Snatch 60/35

4 O.H. Squat 60/35

10″ H.S. Hold free

CORE CONDITIONING

6′ E.M.O.M.

1′ Straight leg bottom balance

2′ Side handplank with circle (8 each side)

3′ Straight body ceiling reaching 16reps

A.M.R.A.P 22 MINUTI

“BURPEES LOVERS”

6′ E.M.O.M.

5Cal bike

5Burpees

6’E.M.O.M.

ODD 7 O.H. SQUAT 50/30

EVEN 10 Burpees over

6′ E.M.O.M.

10B.J.

10AIR SQUAT

“DEATH BY…”

G.T.O.H. 50/35

Complete deloaded until last man standing.

“2k RUN”

“I SEE THE LIGHT”

7 RFT

15/10 cal ROW

10W.B. 20/14

10C.T.B.

10D.B. SNATCH 20/10

10G.H.D. SIT UPS

WOD 1

3 RFT

10 KB BURPEES 32/20

20 GOBLET SQUAT 32/20

30 SIT UPS

1 ROPE CLIMB

WOD 2

8′ A.M.R.A.P.

4 STRICT CHIN UP

8 K.B. S.D.H.P. 32/20

10 H.S.P.U.

FIND 3 RM T.G.

SQUAT CLEAN

WOD

“Clean your closet”

5-4-3-2-1

70-80-90-100-110KG

SQUAT CLEAN

400MT RUN

2 ROUNDS F.T.

400 MT RUN

10 S.SNATCH 50/30

20 PULL UPS

30 B.J. 24/20

30 DOUBLE K.B. RUSSIAN SWING 20/12

20 PULL UPS

10 S.SNATCH 50/30

“5 K ROW”

27′ time cap

“KILL YOUR WEAKNESS”

“DEAD LIFT”

5×3

“JEFFERSON CURL”

4×4

“DIANE”

21-15-9

DL 225/155 lb

H.S.P.U.

14′ A.M.R.A.P.

12 D.B. THRUSTERS 20/10

24 T.T.B.

12 D.B. PUSH UPS

“CORE STRENGTH” (BACK)

5RFT

7 H.P.C. 70/45

7 F.S. 70/45

7 P.J. 70/45

100 MT RUN

20′ TIME CAP

“D.B. LOVERS”

18/12/6/3

D.B. CLEAN 20/10

H.S.P.U. DEFICIT ON D.B.

100mt D.B. O.H. WALK ONE ARM UP ONE ARM DOWN (50MT SWITCH)

18′ A.M.R.A.P.

3 Ring M.U.

6 O.H. Squat 60/40

9 D.U. (redouble every round)

10′

CORE STRENGHT

1 R.M.

BACK SQUAT

“BRING SALLY UP”

-Goblet squat 20/12

-Push up

15′ A.M.R.A.P.

5 C.T.B.

10 Burpees

15 G.H.D. Sit ups

20 W.B. 20/14

KILL YOUR WEAKNESS!!!!

FT

100 DU

25 TTB

1 Bear complex 60/45

20 B.J. OVER

1 Bear complex 70/55

20 push ups

1 Bear complex 80/65

5 Bar MU

1 Bear complex 70/55

20 Pistols

1 Bear complex 60/45

25TTB

100 DU

“STRICT PULL UPS”

(1′ REST BETWEEN)

5×6

10’AMRAP

10 HSPU

100mt Row

10HSPU

200mt row

10HSPU

300mt row

“PUSH PRESS”

From the rack

1′ REST between each set

6×4

20′ EMOM

1′ 20 GHD Sit ups

2′ 15 Pull ups

3′ 10 DB Snatch 30/15

4′ 15 Burpees

“LUKE”

400mt run

15 C.&.J. 70/50

400mt run

30 TTB

400mt run

45 W.B. 20/14

400 mt run

45 KB Swing 24/16

400 mt run

30 Ring dips

400 mt run

15 Lunges 70/50

400 mt run

F.T. (5′)

21-15-9

KB Swing 24/16

50 D.U.

5’REST

F.T. (5′)

5-10-15

Ring dips

B.Squat 50/25

15mt F.Carry plate pinch 15/5

3’REST

F.T. (5′)

4 RDS

8 S.T.O.H. 50 /25

15 Sit ups

10RDS (Every 4′ perform)

400mt Run

10 S.D.H.P. 50/35

1 rope climb

20′ E.M.O.M.

1′:3 Strict  H.S.P.U.

6 B.J. 24/20

2′:2 Bar M.U.

4 pistols

6K.B. Snatch 20/12

“FRONT SQUAT”

5 x 3

F.T.

21-15-9

Thruster 40/25

Burpees over the bar (lateral)

5 RDS

20G.H.D. sit ups

20 Cal

20 Push ups

10mt Handstand walk

CORE STRENGHT

10′ FT

21-15-9

Pull ups

D.L. 80/50

Sit ups

5’REST

10’A.M.R.A.P.

200mt RUN

5 Floor press 60/35

10 M.B.C. 20/14

Power Snatch + OHS60%/2+2

65%/2+2

70%/2+2

(75%/2+2)2
4. Conditioning

4 Rounds:

Min 1: 1 Round of Strict Cindy

Min 2: 15/12 Calorie Row

Min 3: Max Clean and Jerks (70-45)/60-35…

Teams of 3 or 2 or alone in the darkness 🙃100 Calorie Row

75 Burpees over Bar

50 Squat Cleans (60-35)

100 Toes to Bar

50 Squat Cleans (60-35

75 Burpees over Bar

100 Calorie Row

1. Power Clean(65%/2)3
2. Clean Pull

(75%/3)3
3. Back Squat

(65%/2)3
4. Conditioning

3 RFT:

15 Burpee Box Jump Overs, 24/20

12 Sumo DL , 100-75

9 Ring Muscle ups/bar mu 

1. Power Snatch(65%/2)3
2. Snatch Pull

(75%/3)3
3. Overhead Squat

(65%/3)3
4. Conditioning

Teams of 2

AMRAP 25′:

100 Cal row 1.2 k run or 70 cal ass bike

50 Power Cleans (60-35)

100 Cal row 1.2 k run or 70 cal ass bike

50 Power Cleans (+10kg tot)

100 Cal row 1.2 k run or 70 cal ass bike

50 Power Cleans (+10kg tot)

100 Cal row or 1.2 k run or 70 cal ass bike

Max Power Cleans (+10kg tot)

A
EMOMx14

Min 1: 150m Run on TrueForm

Min 2: 10 Power Snatches (135/95#)

Min 3: 10 Strict Deficit HSPU (4″ Deficit)
B)

For time:

Buy-in: 50/35 Calorie Row

3Rounds:

10 Burpees

10 TTB

Buy-out: 50/35 Calorie Row (TC 14′)

Teams of 2.  Or 3 if necessary. Or. ALONE IN THE DARKNESS 😅AMRAP 20:

15 Calorie Row

12 Power Snatches (75/55#)

9 TTB

*1 Athlete completes a full round before switching
2. Active Recovery

10:00 of easy Bike or Row

Let’s check our fitness🔥

“Open 17.5”

10 RFT:

9 Thrusters (95/65#)

35 Double-unders

1. Clean & Jerk60%/2

65%/2

70%/2

75%/2

80%/2
2. Clean Pull

(95%/4)4
3. Front Squat

(80%/4)3
4. Conditioning

3 RFT:

21/15 Cal Bike row 28-18

15 Pull-ups

9 Burpees

25-20-15-10-5 of: Hang Power Snatches (75/55#)50-40-30-20-10: Sit-ups
100-80-60-40-20: Double-unders
2. Stamina Conditioning

EMOMx6:  

8 DB Thrusters (25-15kg or kb 20-16)

Let’ s check our fitness

“Open 17.4”

AMRAP 13:

55 Deadlifts (225/155#)

55 Wallballs (20/14#)

55 Calorie Row

55 Handstand Push-ups

1. Power Clean & Jerk60%/2; 65%/2; (70%/2)3
2. Clean Pull

(90%/4)4
3. Front Squat

(80%/4)3
4. Conditioning

AMRAP 5:

2 Rounds:

5 Strict Pull-ups

10 HSPU

15 Sit-ups

100 Double-unders

Max Cal Row in time remaining

Rest 3′:00

AMRAP 5:

2 Rounds:

5 Strict Pull-ups

10 HSPU

15 Sit-ups

100 Double-unders

Max Cal Row in time remaining

10′ find out 2 rm DL 

1. Conditioning5 Rounds, NOT for time

21 Calorie Bike (15 Assault/ 31-20row)

15 Wallballs (20/14)

9 Deadlifts (90-65 kg)

Team of 2 Or 3 (or u can play alone in the darkness 😅)

For time:

100/75 Calorie Row

75 Power Cleans (60-45)

50 Barbell Burpees

100/75 Calorie Row

75 Front Squats (60-45 kg)

50 Barbell Burpees

100/75 Calorie Row

75 Push Jerks (60-45)

50 Barbell Burpees

1. Clean & Jerk60%/2

65%/2

70%/2

75%/2

(80%/2)2
2. Clean Pull

(85%/4)4
3. Front Squat

(80%/3)3
4. Conditioning

EMOMx20:

Min 1 – 15 Sumo Deadlift High Pulls (40-25)

Min 2 – 15 Wallballs (20/14)

Min 3 – 15/12 Cal Assault Bike (25/18 Cal row)

Min 4 – Practice HS Walking

EMOMx20′

Min 1: 18/15 Calorie Row

Min 2: 15 Kipping HSPU

Min 3: 50 DU

Min 4 REST 

1. Snatch60%/2

65%/2

70%/2

75%/2

(80%/2)2
2. Snatch pull

(80%/3)3
3. Gymnastics Conditioning

4×9 Muscle-ups

1:00 of easy rowing between sets for the pro( the beginners Barbell class (snatch)
4. Conditioning

3RFT:

3 Power Snatches (60-35)

5 OHS (60-35)

7 Ring Muscle-ups

Rest 3:00  

3RFT:

9 Power Cleans (60-35)

12 Front Squats (60-35)

15 C2B Pull-ups 

Metcon (Time)
10 Rounds

200m run

10 American swing heavy 

1 Legless Rope Climb / or scaled : farmer carry heavy!

@trainmanchester will be paying tribute to the 22 people who lost their lives in the bombing on 22.05.2017. Give this one a good effort in their memory: 
AMRAP 22 mins

22 PC – 60/40

5 Burpee Muscle Ups

17 Box Jump Over – 24″/20″

200m Run
#manchester

Every min (6mins)Perform 5 back squats you decide the weight. (Bw suggest)

Metcon (Time)

For Time:

Teams of 3

125 Chest to Bar

* Partner Hangs from Bar

100 Toes to Bar

* Partner Hangs from Bar

100 DB snatch

* partner plank position 

Elia’s WOD. HAPPY B DAY 🎊

Team of 2 I go You go:

100-80-60-40

Row

Push up

Kettelbel swing

Slamball

 Every round 10 thruster each 40/25

 Clean and jerk 6×3 every min. U choice the weight 🙂

Metcon (AMRAP – Rounds)
Every 2 mins

(7 rounds)

5 Clean and jerk  (60-40)

10 Bar Facing Burpees

Holleyman (Time)
30 Rounds for time of:

5 Wall-Ball Shots, 20#

3 Handstand Push-ups

1 Power Clean, 225#

In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004

6×3 power snatch every min. U decide the weight:)

20 min AMRAP
Run 400 meters

20 GHD’s

10 power snatch 50-35

A)

10′ amrap

100 Double Unders

50 Toes to Bar

100 ft OVH Lunge Walk (25-15)

50 Toes to Bar

100 Double Unders 
B)

20 cal row

25 MBC heavy 

30 push up

For time

50-40-30-20-10

Wall ball 20-14 lb

Box jump over  24″-20″

Kb swing (American) 32-24

Du (rx+UB)

6×5 back squat 60% 1rm

Wod team of 2

20′ amrap

100ttb

100cal

1 rm Turkish get up
Wod

Evento 5 regional 2017

21-15-9

Muscle ups

Db over head squat(one db)

Single arm 

Original time cap 11′

B side time cap 20′

Evento 5 regional 2017
50mt dumbell over head lunges

100DU

50 wall ball

10 rope climb 4mt

50 wb

100 DU
50mt dumbell over head lunges 

Dumbell 30/20

Time cal 16′

Lunedì 1 Gimnastic complex

10 cal bike/sky/row

20 air squat

10rounds for time

G complex=pull ups+ttb+ muscle ups

You can perform ring or bar

Bulger (Time)
10 Rounds for time of:

150 meter Run

7 Chest-To-Bar Pull-ups

7 Front Squats, 70-45kg

7 Handstand Push-ups

In honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, died July 3, 2009

Magic 📦 

Push Press (6×6)You choose the weight . Complete a set every 1:30 !
Metcon (AMRAP – Rounds)

Every 3 mins (7rds)

12 Hang Power Cleans (60-35 kg)

12 Burpee over Bar

 fifty filthy

For time:
50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 24-16kg

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 20-15 kg

50 Back extensions

50 Wall ball shots, 20-14 pound ball

50 Burpees

50 Double unders

“Magic box”

Elizabeth (Time)21-15-9
power clean 60-40

Ring dip

20 minute AMRAP of: TEAM OF 2 I go U go

30 Du (rx liquirizie)

20 hspu

10 shoulder 2 ov h

5 chin up

Metcon (Time)
8 rds

15 Cal. Row

15 Power Snatches (40-25kg)

5 bar Mu /or ring /or 10 c2b or 10 pull up

Accessory Work

Accumulate 5 mins total Plank Hold (elbows)

Push JERK (5×8)
You choose the weight. Complete a set every 1:45!

Metcon (AMRAP – Reps)

10 minute AMRAP

5 Deadlifts 130-85kg

15 Push Ups

WOD 

“Magic box”

WOD
Team wod of 2

4K row

2’rest

100pull ups

2’rest

Flight simulator

WOD
Push press

10′ emom 

3 reps 70%

Wod:

Every 4′ minute

25ttb

50du

15s cleans 60/40

If completed add 4 minute

And increase the weight

WOD
“The gauntlet”

30′ AMRAP OF

“Jackie”

Then

“Karabel”

Then

“Cindy”

Your result it’s round of Cindy completed

WOD
“1000”

10 push ups

10 cal

10slam ball heavy 

10back squat 50/25

10pull ups

10wb

10kb swing 24/16

10sit ups

10dl 60/40

10s.t.o.h. 30/18

X10 rds 

You can mix the exercise 

Team wod of 4 person 

Partner 1 and 2 perform

7’AMRAP of

20 DU

5burpees

10 db snatch25/15

Partner 3 and 4 perform

7’AMRAP of

100mt row sprint

10goblet squat 24/16

10 push ups
Than switch the workout.

3’REST in the middle of Wod 
At the end 

5’amrap of

Snatch 40/25

Wod 1
2bar MU

4db s GTOH 20/10

6push ups 

5rds 

 5’rest

Wod 2

3hspu

6mb pistols 14/8

9cal row/bike/sky

5rds 
Time cap 12′ each Wod