19/9/2014

amrap 3′ 3 Power snatch 60/40 kg 6 push ups 9 squat 1′ rest   x5 ...

18/9/2014

1,6 km run at 10′ amrap 10′ 7 toes to bar 14 kb swings 24/16 28 double unders at 25′ 1,6 km run ...

17/9/2014

Giovanni Magnani representing CFPR (picture from podisti.net)   60 cal row 10 rounds 5 hspu 3 Power cleans 80/60 1 rope climb   (PORTATE UN ...

16/9/2014

Front Squat 3-3-3-3-3-3-3 across     Partner wod 400 sandbag run 80 sumo deadlift high pull 40/30 80 sandbag squat 400 sandbag run   ...

15/9/2014

7 RFT: 7 C2B Pull ups 7 Push Jerks 70 /50 kg 7 Burpees ...

12/9/2014

4 rounds 1′ row 1′ KB push press 24/16 1′ rest   3′ rest   4 rounds 1′ Wall ball 9/6 1′ ball slam 20/15 ...

11/9/2014

800 mt run 27,21,15,9,6,3 Hang Power Snatch 40/30 Kg Box jumps over 800 mt run   ...

10/9/2014

35 burpees 30 ring dips 40 toes to bar 20 ring dips 5o Dumbell squat 10 ring dips 60 Dumbell walking lunges 35  burpees   ...