Categoria: WOD

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′

💥 W.O.D.
” LOWLANDS AFFAIR “

amrap 14′
3 wall walks
9 box jump over
12 toes to bar

💥 W.O.D.

” MOSAIC “

6 x 2’00 ON | 1’00 OFF
12 ring dips
7 burpees target 15cm
max meters DB OA walking lunges *

1* rnd suite case carry R
2* rnd front rack carry R
3* rnd OH carry R
4* rnd suite case L
5* rnd front rack L
6* rnd OH rack L

HEAVY DAY

➡️ 5’ squat snatch
Then

in 15’
2 x 3 D&G @60%
2 x 3 D&G @70%
1 x 2 D&G @80%
1 x 1 @ 85%
1 x 1 @ 90%
then
*se e’ il giorno giusto vai avanti fino alla HEAVY SINGLE. OF THE DAY

➡️ 5’ squat clean & split jerk
Then

in 15’
2 x 3 D&G @60%
2 x 3 D&G @70%
1 x 2 D&G @80%
1 x 1 @ 85%
1 x 1 @ 90%
then
*se e’ il giorno giusto vai avanti fino alla HEAVY SINGLE. OF THE DAY

💥 W.O.D.
” REVERSE JACKIE “

for time

30 pullups
50 thrusters
1k row

cap 12′