Mese: Giugno 2024

💥W.O.D.
” DRUNK ON A PLAIN “

5RFT
250/200mt ski-row
6 burpee-shuttle runs*
500mt bike erg
6 burpee-shuttle runs*

cap 35′

• 1 BSR =
  1 burpee
  7,62mt run
  1 burpee
  7,62mt run

☀️W.O.D.
“ RUNNING OUTTA LIFE “

on a running clock

0’ – 8’
1200mt RUN
( in the time remaining REST )

8’ – 16’ amrap
12 BJO @ 75/60 ( step down )
8 DL
4 STOH

✔️RX 🚺40 🚹60

☀️W.O.D.
“ TACOMA “

Part 1
amrap 12’ ladder
5 TTR + 1 RMU + 5 RING DIP
12/10 kcal echo
5 + 2 + 5
12/10 kcal echo
5 + 3 + 5
12/10 kcal echo
5 + 4 + 5
…….

• rest 1’00-

part 2
amrap 7’
DB facing burpees

💥W.O.D.
” CRAZY GIRL “

every 5′ x 5 rounds ( 24′ )
1’00 –》 3 hang power snatch + 3 power snatch + 3 ohs UB !
1’00 –》 75 du
2’00–》 amrap : 8 pushups + 10 alt. pistol squat + 12 c2b
1’00 –》 REST

✔RX ♀️ 40 ♂️ 60

Hero W.O.D.

“ MURPH “

for time

1 mile run
100 pullups
200 pushups
300 air squats
1 mile run

✔️RX wesring vest 🚺6 🚹9
✔️SCL no vest

any partition is hallo

☀️ W.O.D.
“ RAPSODIA “

amrap 18’
10 alt. pistol squat
60 UB DU*
15 GHD SITUPS
1 HS COMPLEX **

• se sbagli ricominci
  ** 3 C2W + 5 SHSPU + 7 HSPU ( non necessariamente UB )

💥HEAVY DAY

👉 SQUAT SNATCH
every 2′ x 6 sets
2 x 3 D&G @ 70%
4 x 3 D&G @ 75%

👉 BACK SQUAT
every 2’x 6 sets
2 x 3 @ 70%
2 x 3 @ 80%
2 x 3 @ 85%

💥W.O.D.
” BOIA “

for time

21 STOH
30 PULLUPS
21 HANG POWER CLEAN
30 C2B
21 FRONT SQUAT
30 BMU

cap 15′

💥W.O.D.
” TRITOLO “

ALL OUT SPRINT
10 x 20 / 15 kcals standing bike erg
dumper @10

rest 3’00

SUB

row 20/15
ski 20/15
echo 15/10
ab 15/10
run 200m

W.O.D.
” OLD FOLKS “

for time

10 RMU
75 HDU / 100 DU / 200 SU
55 WB SHOTS @ 9/6
10 ROPE CLIMB
55 WB
75 HDU / 100 DU / 200 SU
10 RMU

cap 25′