WOD :: 30.11.2022

ADVANCED

AMRAP 21'

TEAM OF 2 - I GO YOU GO X REP
40 AS @28/20 kg
400 mt RUN together
40 HSPU
400 mt RUN together
40 BBJO
400 mt RUN together

WOD :: 29.11.2022

ADVANCED

"GRIP IT ZORRO"
FOR TIME 

50 2DB BOX STEP UP @22,5/15 kg
25 TTB 
10 DL @80/60 kg
50 2DB HPC @22,5/15 kg
25 TTB
10 DL @80/60 kg
50 2DB PJ @22,5/15 kg
25 TTB 
10 DL @80/60 kg
time cap 17'
by Andrea Corsini

WOD :: 28.11.2022

ADVANCED

FOR TIME

2 RWC
10-9-8-7-6-5-4-3-2-1  SDHP @50/35 kg
50-45-40-35-30-25-20-15-10-5 DU 
time cap 20'

WOD :: 27.11.2022

ADVANCED

:: SURPRISE ::

WOD :: 26.11.2022

ADVANCED

AMRAP 18'

20 SC @60/45 kg
30 BURPEES HR
40 DU
50 FS @60/45 kg
60 TTB
70 DU

WOD :: 25.11.2022

ADVANCED

AMRAP 7'

7 BMU
21/16 cal BIKE or BIKE ERG
rest 2'

AMRAP 7'

21 BJ
21/16 cal ROW or SKI

WOD :: 24.11.2022

ADVANCED

E4MOM 40'

Odd: 
300 mt RUN + 32/24 cal ROW or SKI
Even: 
300 mt RUN + 32/24 cal BIKE or BIKE ERG

WOD :: 23.11.2022

ADVANCED

AMRAP 19'

TEAM OF 2 - I GO YOU GO X RND
6 RND
24 DL @50/35 kg
18 HPC @50/35 kg
then
I GO YOU GO X REP
max rep PJ @50/35 kg

WOD :: 22.11.2022

ADVANCED

AMRAP 5'

12/9 cal BIKE or BIKE ERG
12 GHD SIT UP or 24 SIT UP
12 HSPU
12 KB HANG POWER SNATCH @28/20 kg
then
max mt 2KB FARMER CARRY @28/20 kg
rest 5'
X3

WOD :: 21.11.2022

ADVANCED

FOR TIME

75 DU
15 THR @60/40 kg
50 DU
10 THR @60/40 kg
75 DU
15 THR @60/40 kg
time cap 14'

WOD :: 20.11.2022

ADVANCED

:: SURPRISE ::

WOD :: 19.11.2022

ADVANCED

AMRAP 8'

1 LLRC
2-4-6-8-... BURPEES
rest 1'

AMRAP 8'

6 CTB
2-4-6-8-...  HSPU
rest 1'

AMRAP 8'

12 ALT PISTOL SQUAT
2-4-6-8-...  BJO

WOD :: 18.11.2022

ADVANCED

"SCENDI E SALI"
FOR TIME

TEAM OF 2 - I GO YOU GO X REP
100 AS @24/16 kg
80 SIT UP
60 DEADLIFT @80/60 kg
40 TTB
20 2DB DEVIL PRESS @20/12,5 kg
40 TTB
60 DL
80 SIT UP
100 AS
Cash out: 
20 SANDBAG PC @40/25 kg
time cap 29'
by Nilufar e Elisa Mileo

WOD :: 17.11.2022

ADVANCED

AMRAP 16'

1 COMPLEX [1 SQUAT SNATCH + 1 OHS]
@70/50 kg
2-4-6-...
LATERAL BURPEES OTB

WOD :: 16.11.2022

ADVANCED

FOR TIME

50/38 cal SKI or BIKE
120 WB @9/6 kg
90 PU
120 HPC @40/30 kg 
150 BJ
time cap 32'

WOD :: 15.11.2022

ADVANCED

EMOM DEATH BY

1st: 16/12 cal ROW
2nd: 16/12 cal BIKE ERG
3nd: 10-20-30-40-50-... DU
4th: REST
time cap 28'

WOD :: 14.11.2022

ADVANCED

AMRAP 5'

400/300 mt SKI
8 BMU
max rep KB SDHP @32/24 kg
rest 1'

AMRAP 5'

1350/1000 mt BIKE
4 RC
max rep DB SNATCH @25/17,5 kg 
rest 1'

AMRAP 5'

500/375 mt ROW
8 BMU
max rep KB SDHP @32/24 kg
rest 1'

AMRAP 5'

1100/800 mt BIKE ERG
4 RC
max rep DB SNATCH @25/17,5 kg 

WOD :: 13.11.2022

ADVANCED

:: SURPRISE ::

WOD :: 12.11.2022

ADVANCED

AMRAP 30'

TEAM OF 2 - I GO YOU GO X REP
00.00 - 10:00
500/375 mt ROW
20 BURPEES HR
20 WB @12/9 kg

10:00 - 20:00
400/300 mt SKI
20 BURPEES BJO
20 HC&J @50/35 kg  

10:00 - 20:00
1100/800 mt BIKE ERG
20 BURPEES TB
20 AS @28/20 kg  

WOD :: 11.11.2022

ADVANCED

10 RND FOR TIME

6 PC @50/35 kg
4 FS
6 PP
4 BS
time cap 21'

WOD :: 10.11.2022

ADVANCED

AMRAP 9'

4 RND
20 DU
10 OHS @40/30 kg
then
MAX REP TTB
rest 1'

AMRAP 9'

4 RND
20 DU
10 BURPEES BJ
then
MAX REP HPS @40/30 kg

WOD :: 09.11.2022

ADVANCED

AMRAP 3'

12/9 cal ERG
9 2KB RS @24/16 kg
6 STOH @60/45 kg
rest 3'

X4

WOD :: 08.11.2022

ADVANCED

FOR TIME

00:00 - 11:00
Buy in: 500 mt RUN
then
5 RND
5 DL @110/80 kg
10 BURPEES OTB
11:00 - 22:00
Buy in: 500 mt RUN
then
5 RND
5 BMU
10 2KB THR @20/12 kg

WOD :: 07.11.2022

ADVANCED

AMRAP 23'

TEAM OF 2 - I GO YOU GO X RND
5 RING PU
10 PUSH UP HR
15 ALT PISTOL SQUAT

WOD :: 06.11.2022

ADVANCED

:: SURPRISE ::

WOD :: 05.11.2022

ADVANCED

EVERY 1'30" X 30' (5 RND)

1st: 9 HSPU
2nd: 18 BJ
3rd: 18 HPC @40/30 kg
4th: 9 PP @40/30 kg

WOD :: 04.11.2022

ADVANCED

AMRAP 8'

12 WB @12/9 kg
4 BMU

rest 2'

AMRAP 8'

12 GHD SIT UP or 24 SIT UP
200 mt RUN

WOD :: 03.11.2022

ADVANCED

3 RND FOR TIME

50 DU
20/15 cal ROW
50 DU
20/15 cal BIKE ERG
50 DU
20/15 cal SKIERG
50 DU
rest 3' between rnd
time cap 30'

WOD :: 02.11.2022

ADVANCED

FOR TIME

50 CLUSTER @50/35 kg
75 CTB
100/75 cal ERG
75 BJO
50 DB SNATCH @25/17,5 kg
time cap 24'

WOD :: 01.11.2022

STANDOUT COMMUNITY CLASS -ADVANCED

AMRAP 16'

TEAM OF 4 - I GO YOU GO X REP
120/90 cal ROW
160 PUSH UP HR
max rep DL @120/80 kg

AMRAP 16'

TEAM OF 4 - I GO YOU GO X REP
120/90 cal SKI
160 2KB RS @24/16 kg
max rep BURPEES OT WALL @120 cm

AMRAP 16'

TEAM OF 4 - I GO YOU GO X REP
120/90 cal BIKE
160 DB OH LUNGE @25/17,5 kg
max rep BURPEES BJ

AMRAP 16'

TEAM OF 4 - I GO YOU GO X REP
120/90 cal BIKE ERG
160 HSPU
max rep SQUAT CLEAN @60/45 kg

WOD :: 31.10.2022

ADVANCED

AMRAP 8'

TEAM OF 2 - I GO YOU GO X RND
40 DU
8 RING DIP
rest 1'

AMRAP 8'

TEAM OF 2 - I GO YOU GO X RND
1 LLRC* + 1 RC
8 GTOH @60/45 kg

WOD :: 30.10.2022

ADVANCED

:: SURPRISE ::

WOD :: 29.10.2022

ADVANCED

FOR TIME

Buy in: 100 BJ
then
5 RND
16/12 cal ERG 
8 2DB DEVIL PRESS @22,5/15 kg
then
Cash out: 20 RWC
time cap 28'

WOD :: 28.10.2022

ADVANCED

AMRAP 18'

18 DL @50/35 kg
12 HPC @50/35 kg
9 PJ @50/35 kg
400 mt RUN

WOD :: 27.10.2022

ADVANCED

FOR TIME

6-5-4-3-2-1 BMU
6-5-4-3-2-1 FS @80/60 kg
600-500-400-300-200-100 mt ROW
time cap 24'

WOD :: 26.10.2022

ADVANCED

20 RND FOR TIME

TEAM OF 2 - I GO YOU GO X RND
6 mt HSW*
12 GHD SIT UP or 24 SIT UP
time cap 33'

WOD :: 25.10.2022

ADVANCED

EMOM DEATH BY

1st: 6-8-10-... SDHP @50/35 kg
2nd: 10-12-14-... BJO
3rd: 20-25-30.... DU

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