WOD

💥W.O.D.
” BUDAPEST “

for time

5 SHSPU
10 –》 1 SANDBAG SHOULDERING*

then
4 x 7.62mt HSW

cap 18′

💥 W.O.D.
” GIUDA “

every 3’00 x 5 rds
250/200m row
13 burpees OTR
max alt. DB snatch

• score is total reps DB SN !

💥 W.O.D.
” FL€XO ”

AMRAP 20′

20 TTB
20 PUSHUPS
20 C2B
20 ALT. PISTOL SQUAT

☀️ W.O.D.
“ HOLLEYMAN OTM “

EMOM for a long ad possible
5 WB SHOTS 9/6
3 HSPU
1 CLEAN ( any style )

cap 20’

*score : Il numero dei round

💥 W.O.D.
” VALCHIRIA “

for time

50 / 40 kcal bike erg-row – ski
400m run
50 / 40 kcal
800m run
50 / 40 kcal
1200m run

cap 28′

💥 HEAVY DAY

FLOATING POWER SNATCH
10 x 1 – 3 from 70% to 95% 1RM P.S.

SQUAT SNATCH
10 x 1 – 3 D&G from 70% to 95% 1RM S.S.

☀️W.O. D.
“ HABANERO “

for time
60 SUCO
50 CTB
40 LATERAL BURPEES O.T.B.
30 OHS
20 RMU

cap 13’

W.O.D.

” JERSEY SHORE “

5 x 3’00 ON | 1’00 OFF ( 19mins )

4 WALL WALKS
15 TTB
max kcals cardio

• score total kcals

W.O.D.
“ KILLA “

5 RFT
600m RUN
10 SQUAT SNATCH

cap 20’

W.O.D.
” CAPORETTO “

amrap 16′
10 HSPU
12 TOES TO RINGS
14 BJO

RX as prescribed
SCL 5 HSPU | 8 TTR | 11 BSO