Mese: Luglio 2024

☀️ W.O.D.
“ GHETTO “

part 1 —> 0’00 – 7’00
ladder ( + 3 reps )
3 OHS
3 TTB
6 OHS
6 TTB
9……..

part 2 —> 7’00 – 13’00
find 1RM thruster from floor

✔️RX 🚺30 🚹40
✔️SCL 🚺20 🚹30

☀️W.O.D.
“ ICON 2 “

8 RDS 2’30” ON | 2’30” OFF

200mt run
6 no pushup burpees plate 10kg
Max kcals in the time remaining

• each round ADD 1 NPBP !!!

score is total kcals

💥W.O.D.
” COWBOYS CRY TOO “

with a partner
amrap 13′

50 deadlift
50 situps
50 DB thrusters
7,5+7,5mt HSW

flow –》 I GO YOU GO

✔RX ♀️70 – 2 x 10 ♂️100 – 2 x 15

☀️HEAVY DAY

➡️SQUAT CLEAN & JERK

every 1’30” x 6 sets
2 x 1+3 SQ. CL. & J. T&G @ 78% 1RM
4 x 1 +3 SW.CL. & J. T&G @ 83%

➡️ FRONT SQUAT
every 2’00

1 x 4 @65%
2 x 3 @75%
2 x 2 @ 85%
2 x 1-2 @ 90%

💥W.O.D.
” SALSEDINE *

amrap 20′

2 RDS
5 C2W
10 BBJO @ 60/50
15 pullups

then

run 400mt

💥W.O.D.

” SOTTOCASSA “
for time

15O DU
15 OA DB snatch R
12 RMU
15 OA DB snatch L

120 DU
12 OA DB snatch R
9 RMU
12 OA DB snatch L

90 DU
9 OA DB snatch R
6 RMU
9 OA DB snatch L

cap time 17’00

✔RX ♀️15 ♂️22,5

☀️W.O.D.
“ SIERRA “

in 16’00
1200m run
then

in the time remaining
AMRAP
24 TTB
12 STOH

✔️RX 🚺40 🚹60 | run w / vest
✔️MASTER 🚺35 🚹50 | no vest
✔️SCL 🚺30 🚹40 | no vest

💥W.O.D.
” STRACCIATELLA “
5 x 2’00 on | 2’00 off
10 power clean
10 lat. burpees over BB
max kcals cardio

✔RX ♀️ 40♂️60

💥W.O.D.
” TEAM MORRISON “

for time
50-40-30-20-10

partner wall ball shots @9/6
box jump
ktb swings

cap 25′

💥W.O.D.
” UNFOLDING “

3 RFT
10 RMU
20 alt. pistol squat
30 HDU o 60 DU
40 GHD situps / abmat
2 x 7,62mt HSW

CAP 24′