CFT059

2017-01-19 10:27:11 W.O.D. 19 gennaio 2017 W.O.D. 30’
“GOOD, BETTER, BEST”
Team of 2 - 1 Work 1 Rest - Time Cap 30’

100 Box Jump
100 Wall Ball
100 Toes to Bar
100 Pistol —> 200 air Squat
100 Dumbell Snatch 25/20kg
100 Cal Bike Aprire / Come

2016-12-16 17:19:25 W.O.D. 16 dicembre 2016

15’ TIME CAP

“CUPCAKE”

FOR TIME

30 D.U.
21 POWER C&J 40/25KG
30 D.U.
21 BOX JUMP 60/50CM

30 D.U.
15 POWER C&J 40/25KG
30 D.U.
15 BOX JUMP 60/50CM

30 D.U.
9 POWER C&J 40/25KG
30 D.U.
9 BOX JUMP 60/50CM Aprire / Come

2016-12-15 15:52:38 W.O.D. 15 dicembre 2016

“ENDURANCE”
#PANCAKE

COMPLETE AS MANY ROUND AS POSSIBLE - EMOM 40’

ODD ROUND

1ST MIN: 15/10 CAL BIKE
2ND MIN: 20/15 DUMBELL SNATCH 15/10KG
3RD MIN: 15/10 CAL ROW
4TH MIN: 20/15 A.SWING 24/16KG

EVEN ROUND

1ST MIN: 10/5 CAL BIKE
2ND MIN: 15/10 DUMBELL SNATCH 15/10KG
3RD MIN: 10/5 CAL ROW
4TH MIN: 15/10 A.SWING 24/16KG Aprire / Come

2016-12-14 14:57:39 W.O.D. 14 dicembre 2016

“APPLE PIE”

AMRAP-LADDER 12’:

7 PULL UP
7 BURPEE
2,4,6,8…THRUSTER 40/25KG


12’ TIME CAP

THX BERGERON BEEP TEST Aprire / Come

2016-12-13 10:26:44 W.O.D. 13 dicembre 2016

T2X - N°XATHL - BOTH WORK - 18’ TIME CAP

“BANANA SPLIT”

E3MOM

ODD ROUND:
5 HANG POWER SNATCH 40/25 KG
10 TTB
15 CAL ROW

EVEN ROUND:
5 HANG POWER SNATCH 40/25 KG
10 TTB
15 WALL BALL 9/6KG Aprire / Come

2016-12-12 11:50:30 W.O.D. 12 dicembre 2016

18’ TIME CAP

“CHEESE CAKE”

EMOM 8’
ODD’: 15/12 CAL BIKE
EVEN’: 3 ROPE CLIMB

REST 2’

AMRAP 8’
4 HSPU
8 ALTERNATING PISTOL
16 D.U. Aprire / Come

2016-12-07 14:31:10 W.O.D. 07 dicembre 2016

“DON’T STOP ME NOW”

EMOM 8’
odd: 12/10 cal Bike
even: 5 Hang Power Clean 70/45kg
rest 2’
EMOM 8’
odd: 15 Wall Ball
even: 3 Muscle Up Aprire / Come

2016-12-06 10:38:11
W.O.D. 06 dicembre 2016

“2 IS THE NEW 1”

Team of 2 - Reps x Team

AMRAP 15’
Ladder 5-10-15……Partner Deadlift
20 Box Jump (while partner hold @ the bar)
20 Pull Up (while partner handstand hold)

TEAM MM
weight 80kg+BAR+80kg

TEAM WW
weight 50kg+BAR+50kg

TEAM MW
weight 80kg+BAR+50kg Aprire / Come

2016-12-05 12:36:09 W.O.D. 05 dicembre 2016

“HANDS RIPPER”

AMRAP 12’
40 Double Unders
10 Hang Power Snatch 40/25kg
1 Rope Climb Aprire / Come

2016-12-02 11:42:32 W.O.D. 02 dicembre 2016

“IN A ROW”

For time, complete in 17’:
5 round of:
6 Muscle up
20 Dumbell Hang Power Clean 20/15
20 Box Jump 60/50
Then,
100 Double under Aprire / Come