Rx- Regular
Wod 1- QUESTIONE DI CHIMICA
TIME CAP 8′
25 P. CLEAN
45 HSPU
25 CLEAN JERK
45 HSPU
25 SQUAT CLEAN
RX: 70/50
REGULAR:60/42
WOD 2 GAME OVER
TIME CAP 9′
22 RELAY AXLE BAR OVERHEAD SQUAT (SYNCHRO IN TOP)
42 PULL UP
22 S. THRUSTER
30 S. TOES TO BAR
22 RELAY AXLEBAR OVERHEAD SQUAT
18 SUSPENDED BAR MUSCLE UP
RX:50/35
REGULAR:50/35
WOD 3 CACCIA GROSSA
TIME CAP 10′
10 ALT. DUMBELL SNATCH A
12 M HANDS WALK (6M UB + 180° + 6 M UB) B
14 C2B A
10 ALT. DUMBELL SNATCH B
12 M HANDS WALK (6M UB + 180° + 6 M UB) A
14 C2B B
10 ALT.DEVIL PRESS A
12 M HANDS WALK (6M UB + 180° + 6 M UB) B
14 C2B A
10 ALT.DEVIL PRESS B
12 M HANDS WALK (6M UB + 180° + 6 M UB) A
14 C2B B
10 ALT. DUMBELL SQUAT SNATCH A
12 M HANDS WALK (6M UB + 180° + 6 M UB) B
14 C2B A
10 ALT. DUMBELL SQUAT SNATCH B
12 M HANDS WALK (6M UB + 180° + 6 M UB) A
14 C2B B
RX: 30/22,5
REGULAR:22,5/15
HANDSTAND W. NO UB
WOD 4 HERMANOS
TIME CAP 13′
COMPLETE 3200 M ROWER
ATHLETE A: 400 M ROW
ATHLETE B: 25 WALL BALL
SWITCH EVERY 400 M
RX: 15/12
REGULAR:15/12
W/W: 2800M
THE FINAL-FELINA
TIME CAP 10′
8 S. MUSCLE UP (1 BAR 1 RING)
150 S.UNDER
12 S.GROUND TO SHOULDER HEAVY DUTY MEDBALL
8 S. MUSCLE UP (1 BAR 1 RING)
75 D.UNDER
10 S.GROUND TO SHOULDER HEAVY DUTY MEDBALL
8 S. MUSCLE UP (1 BAR 1 RING)
25 T. UNDER
8 S.GROUND TO SHOULDER HEAVY DUTY MEDBALL
RX-REG MM: 70/50
RX-REG MW: 70/50
RX-REG WW: 50/30
EXP-MASTER
WOD 1 GOOD MORNING VIETNAM
EVERY 2′ X 4 ROUND
A 12 AXLE BAR THRUSTER
B 40 D.UNDER
THEN AMRAP A/B HEAVY DUTY MEDBALL GROUND TO SHOULDER
EVERY ROUN CHANGE A-B
EXP: 40/30 60 S.UNDER 50/30 KG
MASTER: 70/50 KG
WOD 2 PLATOON
TIME CAP 9′
A: 20/16 CAL SKI
B: 4 DOUBLE D. DEVIL PRESS
8 M UB DUMBELL WALKING LUNGES
4 RING M.
4 DOUBLE D. DEVIL PRESS
8 M UB DUMBELL WALKING LUNGES
EVERY ROUND CHANGE A/B
EXP MM 2X15 WW 2X10 12 TOES THROUGH RING
MASTER: 2X22,5 W: 15 KG
WOD 3 BLACK HAWK DOWN
TIME CAP 9′
25 CAL ASS.BIKE
3 S .BARBELL COMPLEX
20 S. BOX JUMP OVER
2 S. BARBELL COMPLEX
20 S. BOX JUMP OVER
1 S. BARBELL COMPLEX
COMPLEX IS:
4 P. CLEAN+3 HANG SQUAT CLEAN + 2 F. SQUAT
EXP:40/30
MASTER: 60/40
80-90: 50 KG
WOD 4 APOCALYPSE NOW
TIME CAP 13′
21 S. BURPEE OVER THE BAR
21 S. PULL UP
15 S. BURPEE OVER THE BAR
15 S. C2B
9 S. BURPEE OVER THE BAR
9 S. BAR MUSCLE UP
9 PARTNER DEADLIFT
18 HSPU
15 PARTNER DEADLIFT
30 HSPU
21 PARTNER DEADLIFT
42 HSPU
EXP MM:95 KG 6/9/11 WALL WALK
MW-WW 75KG
NO MUSCLE UP BUT 9 PULL UP
MASTER 70 145 KG
MASTER: 125 KG
THE FINAL FULL METAL JACKET
TIME CAP 10′
16 DB. BOX STEP OVER
15 P.SNATCH
16 DB. BOX STEP OVER
40 PARTNER WALL BALL16 DB. BOX STEP OVER
15 S.SNATCH
16 DB. BOX STEP OVER
EXP:12/9 50/35 KG
MASTER:15/12 70/50- MASTER 80-90 60 KG