WOD

W.O D.
” COBRA “

4 RDS for reps
1’00 BMU
1’00 thrusters
1’00 kcals ROW
1’00 rest

✔ RX ♀️35 ♂️50

W.O.D.
” PUNK “

for time

40 TTB
20 DB STOH
30 C2B
30 DB FS
20 BMU
40 DB DEVIL PRESSES

CAP TIME 15′

W.O.D.
“ GRENOBLE “

4 RFT
500 / 400m Row
21 BJO
1000 / 800m Bike Erg

cap time 25’

W.O.D.
” TANICA “

10 x 1.30 ON | 1.30 OFF

4 SHSPU
8 ALT. PISTOL SQUAT
5m HSW
max kcals

• score is total kcals

W.O.D.
” PLOMO “

6 RFT
6 lateral burpees
6 hang squat cleans
6 lateral burpees
4 rmu

✔RX ♀️40 ♂️60

W.O.D.
” HOODRICH ”

amrap 15 ladder
5 DL
10 T2B
15/12 KCAL BIKE ( + 1 each round )

RX ♀️ 70 ♂️ 100

W.O.D.
” ADELAIDE “

every 3’00 x 4 rounds
10 UB thrusters
10 power snatches
48 HDU or 70 DU

score = il tempo peggiore !

W.O.D.
” LACRIME A MARE “

5 RFT
15 GHD situps
15 HSPU
15 BJO
15 PULLUPS

HEAVY DAY

W.O.D.

A. in 15′ find your heavy single
SQUAT CLEAN & PUSH PRESS

B . every 2’00 x 6 sets ( 12’00 )
FRONT SQUAT
2 x 4 @ 75%
4 x 3 @ 80-85%

W.O.D.
” PELIGRO “

for time

50 wall vall shots
12 ring muscleup
40 wall ball shots
9 ring muscleup
30 wall ball shots
6 ring muscleup