Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups
10 Burpee box jumps

Front Squats 3-3-3

Amrap 15′
2 muscle ups
4 handstand push ups
8 kb swings 32/24 Kg

Cip&Ciop
For Time:
800 m run
25 deadlift @ 60kg
25 burpee lat jump
25 power clean @ 60kg
25 chest to bar pull ups
25 shoulder to overhead @ 60kg
25 box jumps @ 76cm
800m run

Snatch
1-1-1-1-1-1-1

then

“Isabel”
30 snatch for time @ 60/40kg

amrap 20′
2 Power Clean 70/50Kg
2 Chest to bar pull ups
100 mt sprint
4/4
100 mt sprint
6/6
100 mt sprint
8/8
….

ecco i wod

giovedi
3 rounds
800 mt run
50 mt walking lunges
25 burpees

venerdi
se avete una sbarra x i pull ups
”Angie”
100 Pull ups
100 push ups
100 sit ups
100 squats

se no
30 push ups
40 sit ups
50 squats
2′ rest
x 5 rounds

sabato
4 rounds
400 mt run
50 double unders
(se non avete una corda 25 tuck jumps, ovvero balzi ginocchia al petto)

Tabata intervals

Rowing

Air Squats

Push Press 35/25Kg

Sit Ups

Push Ups

”??????”
Mistery wod

power clean 10 x 3
start every min.

Amrap 15′
2/3 3RM
10 deadlifts
10 hpc
10 ring push up

4 min Row for distance

4 min AMRAP: 5 strict ring dips, 5 Strict pull-ups

4 min AMRAP: 20m oh lunges, 20 Double unders

4 min AMRAP: 5 DB snatch (left), 5 db snatch (right), 10 sit ups

Rest 1 minute between exercises.

4′ to do:
400 mt run
+ amrap
box jumps
1′ rest
4′ to do:
400 mt run
+ amrap
Pull ups
1′ rest
4′ to do:
400 mt run
+ amrap
Push ups
1′ rest
4′ to do:
400 mt run
+ amrap
Kb sdhp 32/24Kg
1′ rest
4′ to do:
400 mt run
+ amrap
Handstand Push ups
1′ rest

Amrap 20′
10 Push Press 50/35 Kg
10 Kb Swings 24/16Kg
10 Burpees

1k row

5′ rest

3 rounds
15 hang clusters 40/30kg
15 kte

5′

3 rounds
5 power snatch 40/30 kg
15 wall balls 10/6 kg

9 Power Cleans 60/40 Kg
1 Chest to bar pull up
200 mt sprint
8 Power Cleans 60/40 Kg
2 Chest to bar pull up
200 mt sprint
7 Power Cleans 60/40 Kg
3 Chest to bar pull up
200 mt sprint
6 Power Cleans 60/40 Kg
4 Chest to bar pull up
200 mt sprint
5 Power Cleans 60/40 Kg
5 Chest to bar pull up
200 mt sprint
4 Power Cleans 60/40 Kg
6 Chest to bar pull up
200 mt sprint
3 Power Cleans 60/40 Kg
7 Chest to bar pull up
200 mt sprint
2 Power Cleans 60/40 Kg
8 Chest to bar pull up
200 mt sprint
1 Power Cleans 60/40 Kg
9 Chest to bar pull up

Press
2 Reps, every minute on the minute for 10′, max load

3 Rounds
50 Double unders
25 Ring push ups
25 Kb Swings 24/16Kg

Competitors
Amrap 12′
10 DB Thrusters 20/10Kg
10 Box Jumps 60/50 cm

in 30′ timeframe do:

750 mt row
50 thrusters 20/15
30 pull ups
+
15/12/9
Deadlift 100/70
HSPU
+
Amrap
7 Power clean 50/35
7 ttb
1 muscle up

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

4 rounds
22 KB swings
11 Burpee pull ups
400 mt row
22 kb sdhp
11 goblet squats

Snatch 1-1-1-1-1-1-1

Amrap 2′
Snatch 50/30Kg
Amrap 2′
Push ups H/O
Amrap 1′
Snatch 50/30 Kg
Amrap 1′
Push Ups H/O

team wod 2 people
1,6 k row
150 box jumps
800 mt run
150 Push Press 40/30

Nasty Girls
3 rounds for time of:
50 Squats
7 Muscle-ups
135/90 lb Hang power cleans, 10 reps

4 rounds
20 floor to overhead
20 oh lunges
20 burpees
200 mt run

male 20 kg
female 10 kg

Press 2-2-2-2-2-2

Met.con
in 12′
do:
50 burpees lat jumps
40 kte
30 thrusters 40/30 kg
in the remaining time do:
amrap wall climbs

score is max reps

400m row
20 deadlift @ 60/40kg
10 hspu
10 deadlift @ 60/40kg
5 hspu

rest 1 minute after each round

“Wittman”

Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24″ box

Jason Khalipa 11:57, Chris Spealler 12:13, Jaime Loera 12:34, Rick Helmann 12:34, Alex Rollin 12:35, Karianne Dickson 12:39 (1 pood KB, 65lb clean, 24″ box), Kristan Clever 12:55 (1 pood KB, 65lb clean, 24″ box), Carey Kepler 13:04 (1 pood KB, 65lb clean, 24″ box), Annie Thorisdottir 14:10 (1.5pood, 95lb clean, 24″ box), Duncan Martin 13:00 (age 12, 5 rnds, 24lb KB, 55lb clean, 20″ box), Matt Ross 13:59 (age 14, 5 rnds, 1pood KB, 85lb clean, 20″ box).

For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees

”Christine”
3RFT
500m Row
12 Bodyweight Deadlifts
21 Box Jumps

Afterbash
Press to failure, then push press to failure, then push jerk to failure
Man 40Kg
Woman 25Kg
Score is total reps

3 rounds
10 clean and jerks 60/40kg
20 ttb
30 wall balls 10/6Kg

Wendler week 3
Back Squat

In 12′ do
800 mt Run
amrap
15 Swings 24/16
30 Double unders

2 x 1k Row

Amrap 10′
6 Push Press
12 Pull Ups
18 BB Hops