WOD

💥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′

HEAVY DAY
➡️ POWER SNATCH
every 2’00 x 6 sets
2 x 3 D & G @ 75% PS
4 x 3 D & G @ 85% PS

➡️SQUAT SNATCH
every 2’ x 6 sets
2 x 3 D & G @ 83% SS
4 x 2 D & G @ 88% SS

💥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