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  • MARTEDI’ 12/3/19

    TEAM WOD OF 2 FOR TIME 400 – 600 – 800m RUN TOGETHER 60 – 40 – 20 HANG POWER SNATCH 10 – 8 – 6 WALL CLIMB *SWITCH AS

  • MERCOLEDI’ 13/3/19

    FRONT SQUAT BUILD A HEAVY SET OF 3 REPS IN 12 MIN   METCON 3 ROUNDS FOR TIME RX 12 BURPEES 6 SQUAT CLEAN 60/40Kg 3 BAR MUSCLE UP  

  • GIOVEDI’ 14/3/19

    METCON 25’ EMOM RX A) 12 GHD SIT UP B) 5 STRICT RING DIP + 10’’ HOLD (TOP POSITION) C) 10 CAL BIKE D) 15 BOX JUMP OVER 60/50cm E)

  • LUNEDI’ 18/3/19

    WEIGHTLIFTING IN 12’ BUILD A HEAVY SET OF: 1 POWER CLEAN + 1 HANG POWER CLEAN + 2 THRUSTER   METCON FOR TIME 21 – 15 – 9 RX HANG

  • MARTEDI’ 19/3/19

    METCON TEAM OF 2: AMRAP 20’ RX 800m RUN TOGETHER THEN 5 ROUNDS OF: 10 STRICT HANDSTAND PUSHUP 12 FRONT SQUAT 60/40Kg   INT 800m RUN TOGETHER THEN 5 ROUNDS

  • MERCOLEDI’ 20/3/19

    METCON 10 ROUNDS FOR TIME RX 5 DEADLIFT 120/85Kg 7 PULL UP 9 BOX JUMP 60/50cm   INT 5 DEADLIFT 90/60Kg 7 BANDED PULL UP 9 BOX JUMP 60/50cm  

  • GIOVEDI’ 21/3/19

    METCON 5 SETS RX: 50 DOUBLE UNDERS 30 WALKING LUNGES 20 SIT UP REST 2 MIN   INT & BEG: 25 TUCK JUMP 30 WALKING LUNGES 20 SIT UP REST