Tuesday, July 31, 2018

Class:
All
Workout Name:
None
Description:
Split Jerk

4x5 50-70%
3x3 70-80%
2x2 80%
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
GYMNASTIC PART
Tabata parallettes tuck shoulder stand
3-5 sets of 5-10 reps seated dumbell shoulder-press
3-5 sets of 5-10 reps (each side) half kneeling bottoms up kb press
3-5 sets of 1 wall climb + 10" HS hold
3-5 sets of 8-12 reps inverted Ring Push-Ups


accumulate 100 GHD sit-up
3-5 sets of 5-10 reps (each side) Pallof presses
3-5 sets of 5-10 reps (each side) Kneeling KB Throws
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
2 rounds of : Assault bike + Run
alterna A.b. - Run
12 rounds of 20" work -20" rest
rest 1'
10 rounds of 30" work -30" rest
rest 1'
8 rounds of 40" work -20" rest
rest 3'
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
2 evento dei games 2018
For time:
30 muscle-ups
Each athletewill have oneset of rings and will complete 30 muscle-ups before crossing the finish line.
Time cap: 5 minutes
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, July 30, 2018

Class:
All
Workout Name:
None
Description:
Squat scalzo tempi normali e senza fermi
53% 10x4s, Rest 75.

Emom 12
3 front squat
start 60%
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
Do it As Fast As Possible
HSPU no abmat
AFAP
5 rounds 10" work - 30" rest
3 rounds 20" W - 30" rest
3 rounds 30" w - 30" rest
Chest to bar
AFAP
5 rounds 10" work - 30" rest
3 rounds 20" W - 30" rest
3 rounds 30" w - 30" rest
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
2 wod Box race wars
4' time
30 wall ball
In the remaining time Max rep of thrusters (40/25kg)
2' rest
Find 1 rm in 3' complex of:
Power snatch
Squat snatch
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
GYMNASTIC PART
Tabata rings support
Tabata low rings plank hold
3-5 sets of 8-12 reps Ring Dips
3-5 sets of 8-12 reps elevated feet Ring Rows
3-5 sets of 8-12 reps Ring Push-Ups


50 weighted Russian twist (25 each side)
3 sets of 10 reps (5 each side) bird dog w/ foam roller
accumulate 100 GHD kick-backs
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
b)Power Clean
5x6 70% drop and reset
rest 1

c) find 1 rm of
Squat snatch
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, July 27, 2018

Class:
All
Workout Name:
None
Description:
Stacco sumo piccolo rialzo (*Se hanno fascette meglio)
60% 6x6s, Rest. 75.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
P.Snatch
5x6 70% drop and reset
rest bw set 1,30

Snatch Pull 4x3
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
GYMNASTIC PART
3-5 sets of 5-10 reps Russian dips
3-5 sets of 5-10 reps loopband assisted strict Bar Muscle-Up
3-5 sets of 8-12 reps strict pull-ups
3-5 sets of 8-12 reps bar dips
3-5 sets of 8-12 diamond push-ups

3-5 RNFT
10 Weighted Straight Leg Crunches
* ME Hanging L-Sit
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
3 Rounds For time :
4 rope climbs
40 A. swings 32/24 kg
2 rope climb legless
80 double unders
2 rope climb
40 clean and jerk 50/30 kg

Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
2 wod
4' time
30 wall ball
In the remaining time Max rep of thrusters (40/25kg)
2' rest
Find 1 rm in 3' complex of:
Power snatch
Squat snatch
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, July 26, 2018

Class:
All
Workout Name:
None
Description:
GYMNASTIC PART
Tabata pistol squat bottom position hold
3-5 sets of 10 reps figure 4 squat (5 side)
3-5 sets of 5-10 reps (each side) Box One Leg Extensions
3-5 sets of 5-10 reps (each side) candlestick-roll pistol squat
3-5 sets of 5-10 reps Tiger push-up

3-5 RNFT
10m Dual KB Front Rack Carry
* 10 Half Moon KB Rolls (Each Side)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, July 25, 2018

Class:
All
Workout Name:
None
Description:
Panca piana senza fermo al petto
(Non devono sbattersi il bilanciere sul petto ma arrivarci stando composti e controllando la discesa).
50% 8x5s, Rest. 60.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
Warm up
2x10 50% Snatch Balance

6x4 OHS +75%
rest 130
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
B)12' EMOM
odd : 30 mt walking with 70% back squat
even : 12 D-ball Ground to overhead
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
3 set of : AFAP
400 mt Rowing + 30 push ups
rest 60"
600 mt run + 15 burpees
rest 60"
1 km A.Bike + 15 burpees
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
GYMNASTIC PART
3-5 sets of 5-10 reps Russian dips
3-5 sets of 5-10 reps loopband assisted strict Ring Muscle-Up
3-5 sets of 5-12 reps Rings Chin-Ups
3-5 sets of 5-12 reps Rings superman
3-5 sets of 5-10 reps triceps extension push-ups

3-5 RNFT
* 45" Hanging Knee Raise Tucks
* 10 Pike Pulses
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
GYMNASTIC PART
3-5 sets of 5-10 reps Russian dips
3-5 sets of 5-10 reps loopband assisted strict Bar Muscle-Up
3-5 sets of 8-12 reps strict pull-ups
3-5 sets of 8-12 reps bar dips
3-5 sets of 8-12 diamond push-ups

3-5 RNFT
10 Weighted Straight Leg Crunches
* ME Hanging L-Sit
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, July 24, 2018

Class:
All
Workout Name:
None
Description:
GYMNASTIC PART
3-5 sets of 3-5 reps parallettes tuck l-sit to tuck shoulder stand
3-5 sets of 5-10 reps seated dumbell shoulder-press
3-5 sets of 5-10 reps (each side) half kneeling bottoms up kb press
Tabata wall face handstand hold - solid body and PRESS!!!
3-5 sets of 8-12 reps elevated feet inverted Ring Push-Ups

3-5 RNFT
10" Hanging Knee Raises + 10 hammer jacks
10 GHD Back Extensions + 10 GHD Kick Backs
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
H.Squat Clean
6x5 rip 60-70%
rest bw set 130

Clean Pull
4x3 100%
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
C)
20' emom (with vest)
1) 15 ring dips
2) 10 hang power snatch 55/35
3) 15 ghd sit ups
4) 5/10 pull up strict
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
Dumbbell Conditioning
6' amrap
6 p.clean 2 dumbbell 15/10 kg
6 push jerk
6 front squat
rest bw set 130 repeat for 3 time
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
4 Rnft
15 ghd back extention
30 v-ups
1' L-sit hold
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, July 23, 2018

Class:
All
Workout Name:
None
Description:
A) Squat scalzo tempi normali e senza fermi
50% 10x4s, Rest 75.

B)Push Press
6x4 + 75%
rest 130

C)back lungees
5x5 50-65%
rest 2
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
2 rounds of : Assault bike
5 rounds of 30" work -10"
rest 1'
5 rounds of 40" work -10" rest
rest 1'
5 rounds of 50" work -10" rest
rest 3'
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
D) FOR TIME
buy in : 100 chest to bar
then
21-15-9
HSPU
DEADLIFT
cash out : 100 cal row
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
GYMNASTIC PART
3-5 sets of 8-12 reps Rings jump to Dip (like a MU, but keep pressing!
Tabata rings candlestick
3-5 sets of 8-12 reps Ring 1 Dip + 1 L-Sit
3-5 sets of 8-12 reps Ring Row + Chin-up
3-5 sets of 8-12 reps Ring Archer Push-Ups

3-5 RNFT
* 10 Elbow Side Plank with Leg Raises (each side)
* 5-10 reps (each side) Kneeling KB Throws
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, July 20, 2018

Class:
All
Workout Name:
None
Description:
Split jerk
Tempo 3:1
Rimani in posizione 3 secondi poi spingi

3x5 50-70%
2x2 70-80%
1x2 85%
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
B) Stacco sumo scalzo con parta lenta
60% 5x1s,
67.5% 5x5s.
Rest 75.

Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
12'EMOM
odd : 3/5 ring muscle ups
even : 100 mt run +5 burpees
REST 1'
12'EMOM
odd :max effort hspu
even : max effort squat snatch dumbbell
REST 1'
12'EMOM
odd : max effort calorie a.Bike
even : rope climb legless
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
2 rounds of : running
5 rounds of 30" work -10" rest
rest 1'
5 rounds of 40" work -10" rest
rest 1'
5 rounds of 50" work -10" rest
rest 3'
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
GYMNASTIC PART
Tabata false grip dead hang hold on bar
3-5 sets of 8-12 reps strict pull-ups
3-5 sets of 8-12 reps weighted dips on parallels
3-5 sets of 15-20 reps Australian pull-ups
3-5 sets of 8-12 reps diamond push-ups


accumulate 100 GHD back extensions
50m farmer carry OH position with 20Kg kb
3-5 sets of 5-10 reps pike pulse
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, July 19, 2018

Class:
All
Workout Name:
None
Description:
GYMNASTIC PART
3-5 sets of 5-10 reps Russian dips
3-5 sets of 10 reps figure 4 squat (5 side)
3-5 sets of 10 reps later bench jumps (5 side)
3-5 sets of 5-10 reps (each side) Box One Leg Extensions
3-5 sets of 5-10 reps clapping push-up


50m farmer carry front rack position with 25Kg kb
accumulate 100 weighted straight leg crunches
50m Bear Crawl With Foam Roller
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, July 18, 2018

Class:
All
Workout Name:
None
Description:
Snatch balance
Warm up 2x10 40-50%

Complex
E2mom10

1 deadlift snatch
1 snatch h.pull
1 Snatch (any style)

find you RM complex in 10
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
Panca impugnatura media fermo al petto 3
57.5% 6x5s.

Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
8' amrap
16 cal Assault bike
8 box jump over
4 ring muscle ups
rest 2'
8'amrap
20 cal row
10 deadlift 105/60 kg
4 hspu
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
GYMNASTIC PART
3-5 sets of 8-12 reps baby Ring Muscle-Up
3-5 sets of 8-12 reps inverted Ring Row
3-5 sets of 5-12 reps Ring Chin-Ups
Tabata low rings side plank hold
3-5 sets of 5-10 reps Tiger push-up


50m farmer carry with 32Kg kb
accumulate 100 hammer jacks
3-5 sets of 5-10 reps (each side) Single Leg Alternating Raises
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, July 17, 2018

Class:
All
Workout Name:
None
Description:
Complex
1 deadlift
1 hpclean
1 thruster
E2MOM 10

Find your complex
RM in 10
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
Gymnastic Conditioning
30' emom 40"on/20" off
1) Ring row feet eleveted
2) l-sit
3) elastic band bar muscle ups
4)hollow position
5) russian dips
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
for time
50 du
12 h.power clean 60/40 kg
12 pull ups
30 burpees
150 du
12 Squat clean
12 chest to bar
20 burpees
300 du
12 clean and jerk
6 bar muscle ups
10 burpees
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
GYMNASTIC PART
Tabata parallettes tuck shoulder stand
3-5 sets of 5-10 reps seated dumbell shoulder-press
3-5 sets of 5-10 reps (each side) half kneeling bottoms up kb press
3-5 sets of 1 wall climb + 10" HS hold
3-5 sets of 8-12 reps inverted Ring Push-Ups


accumulate 100 GHD sit-up
3-5 sets of 5-10 reps (each side) Pallof presses
3-5 sets of 5-10 reps (each side) Kneeling KB Throws
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, July 16, 2018

Class:
All
Workout Name:
None
Description:
Clean pull from hip
Warm up 2x10 40%
3x3 50-70%
2x3 70-90%
percentuali riferite
allhang power clean
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
Squat scalzo stance media fermo in affondo 1
57.5% 6x2s,
62.5% 6x4s. Rest.60/75.

Performed by 0 athletes
Podium
Male:
Female:
Class:
All
Workout Name:
None
Description:
for time
buy in : 5' amrap
100 wall ball
then
5 rounds
8 push press 60/40 kg
6 hspu
4 push press 2 kb 24/16
2 face to wall hspu
cash out : 5' amrap
200 double unders
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
15' emom every minute max efforts
1) burpees pull ups
2) ghd sit ups
3) bench press 60%
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
GYMNASTIC PART
Tabata rings support
Tabata low rings plank hold
3-5 sets of 8-12 reps Ring Dips
3-5 sets of 8-12 reps elevated feet Ring Rows
3-5 sets of 8-12 reps Ring Push-Ups


50 weighted Russian twist (25 each side)
3 sets of 10 reps (5 each side) bird dog w/ foam roller
accumulate 100 GHD kick-backs
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, July 13, 2018

Class:
All
Workout Name:
None
Description:
A)Squat Snatch and ohs
1+1 x5 65%
2+2 x4 70%
3+3 x3 75%
1+1 x1 80%
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
B) Stacco sumo scalzo con parta lenta
47.5% 5x1s,
57.5% 5x2s,
65% 5x4s. Rest 75.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
c) Work for capacity :
20' emom
1) 50 metri keg carry
2) 15 chest to bar
3)15 push press 60/40 kg
4)20 wall ball
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
buy in
20 bar muscle ups
10 rounds of
5 squat Snatches 60/40
10 Hspu with 2 plates
15 burpees
cash out : 20 Ring muscle ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, July 12, 2018

Class:
All
Workout Name:
None
Description:
GYMNASTIC PART
3-5 sets of 5-10 reps Russian dips
3-5 sets of 10 reps figure 4 squat (5 side)
3-5 sets of 10 reps later bench jumps (5 side)
3-5 sets of 5-10 reps (each side) Box One Leg Extensions
3-5 sets of 5-10 reps clapping push-up


50m farmer carry front rack position with 25Kg kb
accumulate 100 weighted straight leg crunches
50m Bear Crawl With Foam Roller
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, July 11, 2018

Class:
All
Workout Name:
None
Description:
A)Shoulder press
Warm up 2x 7 50%
B)Ohs lungees
4x3 rip 70%
C)Panca impugnatura media discesa 3 fermo al petto 1 55% 6x5s.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
D)start with 1 reps
pulls ups
chest to bar
bar muscle ups
add 1 reps every rounds

Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
METCON
30' amrap
15/10 cal Assault Bike
10 back squat 80%
400 mt run
20 wall ball
500 mt row
30 box jump

Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
GYMNASTIC PART
3-5 sets of 8-12 reps baby Ring Muscle-Up
3-5 sets of 8-12 reps inverted Ring Row
3-5 sets of 5-12 reps Ring Chin-Ups
Tabata low rings side plank hold
3-5 sets of 5-10 reps Tiger push-up


50m farmer carry with 32Kg kb
accumulate 100 hammer jacks
3-5 sets of 5-10 reps (each side) Single Leg Alternating Raises
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, July 10, 2018

Class:
All
Workout Name:
None
Description:
A) Squat Clean and Split Jerk
1+1 x5 65%
2+2 x4 70%
3+3 x3 75%
1+1 x1 80%
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
work and rest
20"-10"
sprint for 10 time rest 1'
Assault bike for 10 time rest 1'
Rowing for 10 time rest 3'
30"-10"
sprint for 10 time rest 1'
Assault bike for 10 time rest 1'
Rowing for 10 time rest 3'
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
KETTLEBELLS CONDITIONING
12' AMRAP
12 PUSH PRESS 2 KB
8 HANG POWER CLEAN
6 FRONT SQUAT
REST 3'
12' AMRAP
12 SNATCH 2 KB
8 WALKING LUNGES OH 2 KB
6 A.SWINGS 32/24
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
GYMNASTIC PART
Tabata parallettes tuck shoulder stand
3-5 sets of 5-10 reps seated dumbell shoulder-press
3-5 sets of 5-10 reps (each side) half kneeling bottoms up kb press
3-5 sets of 1 wall climb + 10" HS hold
3-5 sets of 8-12 reps inverted Ring Push-Ups


accumulate 100 GHD sit-up
3-5 sets of 5-10 reps (each side) Pallof presses
3-5 sets of 5-10 reps (each side) Kneeling KB Throws
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, July 09, 2018

Class:
All
Workout Name:
None
Description:
Warm up
A)10 box jump every 1
for 6 minute
B)Front Squat
4@ 70%
3@ 65%
3@ 60%
4@ 75%
rest 1
lavora sulla velocit
di risalita
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
B)Squat scalzo
stance media fermo in affondo 1 ogni ripetizione
47.5% 6x1s,
55% 6x2s,
60% 6x3/4s.
Rest.60/75.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
C)
12' EMOM
ODD: 2 RING MUSCLE UPS
EVEN : 40" WHEELS BACK FLIP
EVERY ROUNDS ADD 1 RING MUSCLE UPS

Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
D)100 BURPEES FOR TIME TC 7'
E)4 ROUNDS OF :
10 clean and jerk 70/40 kg
15 toes to bar
30 overhead lunges 2 kb 24/16
15 ghd back extension

Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
GYMNASTIC PART
Tabata rings support
Tabata low rings plank hold
3-5 sets of 8-12 reps Ring Dips
3-5 sets of 8-12 reps elevated feet Ring Rows
3-5 sets of 8-12 reps Ring Push-Ups


50 weighted Russian twist (25 each side)
3 sets of 10 reps (5 each side) bird dog w/ foam roller
accumulate 100 GHD kick-backs
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

WOD Archive

May 2019
April 2019
March 2019
February 2019
January 2019
December 2018
November 2018
October 2018
September 2018
August 2018
July 2018
June 2018
May 2018
April 2018
January 2018