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In 28' Completa 12 round alternati (6 each):
18 M / 12 W Push Ups hands release
16 One-Arm-DB Lunges (8+8) 20/10kg
12 One-Arm-DB Hang Clean & Push press (6+6) @20/10kg
-then in the remaining time –
Max reps STRICT PULL UPS
Ogni 3’ x 5 sets 
KB / DB Windmill – 6-8 each arm
Lateral Star Side Plank – 20”- 30” side
Double KB front rach walk  60/90 mt 24/16kg
 
WOD
4’ Ladder Up 3,6,9,12,… :
Power Snatch @40/25
Toes to Bar
 
rest 2’
4’ Ladder Up 3,6,9,12,… 
OHS @40/25kg
Pull Ups
30’ AMRAP:
30 Double Unders O 75 SU
20 DB Hang Power Clean 20/10kg 
10 DB Push Ups 
30 Double Unders O 75 SU
20 M / 16 W Cal Row – 15 M / 10 W Cal Assault Bike
10 Burpees Pull Ups
EMOM 21’
min1 – Weighted / Strict Chin Ups – 3/5 reps 
min2 – Strict Ring Dip – 3-8 reps
min3 – DB B0x Step Ups – 4-6 reps xgamba
 
WOD
3 RFT
400m Run
15 Deadlift 100/75kg
15 Kipping Handstand Push Ups o 7 Wall Climbs
EMOM 12’
min1 – Ring Muscle Ups / Low ring transitions – 1-3 quality reps
min2 – Abmat Sit Up (mani fissate dietro la testa) – 10-15 reps 
min3- Double Under / Single Undes practice for 40”
 
WOD 
4RFT
15 Burpees Over DB
12 Alternating Arm DB Snatch 20/10kg
9 Knee to Elbows
Squat Clean + Hang Squat Clean – 1 + 1 reps – EMOM 12' @climbing every 2 sets
 
WOD
5 Intervals 2'ON, 2'OFF
25 Box Jump Overs
Max reps Wall Ball @20/14lb
Sabato 18 Maggio le classi si terranno presso
COMER SUD Volkswagen
Viale del Commercio Misterbianco
 
 
Team2:
20 minuti CAP TIME
Partner A completa 1 round completo :
15 American Kettlebell Swings 24/16kg
10 Burpees
5 shoulder-to-Overheads 24/16kg (5 braccio destro 5 sinistro)
Partner B performa:
Max air squat
Ruotate ogni round fino a completare 250 air squat
HERO WOD
7 rounds of:
400mt Run
21 DB Walking Lunges @20/12lbs
15 M /10 W Pull Ups
9 Burpees
 
Ogni 2'30" x 5 sets perform:
8-10 Power Snatch touch & go @climbing
30 Double Unders o 30" SU
 
 
WOD
6' Ladder Up 1,2,3,4,5,6,
Overhead Squat @60/35kg
Box Jump
 
Back Squat – 6-5-4 3-2-1 reps – Ogni 90” 
 
WOD
 
6Intervalli 90” ON, 90” OFF 
 
12 KB Swing @32/24 kg
 
10 M / 8 W Calories Row - Bike
 
6 Knee to Elbows
 
+
 
max reps Push Ups
 
In 28' Completa 12 round alternati (6 each):
18 M / 12 W Push Ups hands release
16 One-Arm-DB Lunges (8+8) 20/10kg
12 One-Arm-DB Hang Clean & Push press (6+6) @20/10kg
-then in the remaining time –
Max reps STRICT PULL UPS
Ogni 3’ x 5 sets 
KB / DB Windmill – 6-8 each arm
Lateral Star Side Plank – 20”- 30” side
Double KB front rach walk  60/90 mt 24/16kg
 
WOD
4’ Ladder Up 3,6,9,12,… :
Power Snatch @40/25
Toes to Bar
 
rest 2’
4’ Ladder Up 3,6,9,12,… 
OHS @40/25kg
Pull Ups
30’ AMRAP:
30 Double Unders O 75 SU
20 DB Hang Power Clean 20/10kg 
10 DB Push Ups 
30 Double Unders O 75 SU
20 M / 16 W Cal Row – 15 M / 10 W Cal Assault Bike
10 Burpees Pull Ups
EMOM 21’
min1 – Weighted / Strict Chin Ups – 3/5 reps 
min2 – Strict Ring Dip – 3-8 reps
min3 – DB B0x Step Ups – 4-6 reps xgamba
 
WOD
3 RFT
400m Run
15 Deadlift 100/75kg
15 Kipping Handstand Push Ups o 7 Wall Climbs
EMOM 12’
min1 – Ring Muscle Ups / Low ring transitions – 1-3 quality reps
min2 – Abmat Sit Up (mani fissate dietro la testa) – 10-15 reps 
min3- Double Under / Single Undes practice for 40”
 
WOD 
4RFT
15 Burpees Over DB
12 Alternating Arm DB Snatch 20/10kg
9 Knee to Elbows
Squat Clean + Hang Squat Clean – 1 + 1 reps – EMOM 12' @climbing every 2 sets
 
WOD
5 Intervals 2'ON, 2'OFF
25 Box Jump Overs
Max reps Wall Ball @20/14lb
Sabato 18 Maggio le classi si terranno presso
COMER SUD Volkswagen
Viale del Commercio Misterbianco
 
 
Team2:
20 minuti CAP TIME
Partner A completa 1 round completo :
15 American Kettlebell Swings 24/16kg
10 Burpees
5 shoulder-to-Overheads 24/16kg (5 braccio destro 5 sinistro)
Partner B performa:
Max air squat
Ruotate ogni round fino a completare 250 air squat
HERO WOD
7 rounds of:
400mt Run
21 DB Walking Lunges @20/12lbs
15 M /10 W Pull Ups
9 Burpees
 
Ogni 2'30" x 5 sets perform:
8-10 Power Snatch touch & go @climbing
30 Double Unders o 30" SU
 
 
WOD
6' Ladder Up 1,2,3,4,5,6,
Overhead Squat @60/35kg
Box Jump
 
Back Squat – 6-5-4 3-2-1 reps – Ogni 90” 
 
WOD
 
6Intervalli 90” ON, 90” OFF 
 
12 KB Swing @32/24 kg
 
10 M / 8 W Calories Row - Bike
 
6 Knee to Elbows
 
+
 
max reps Push Ups
 
In 28' Completa 12 round alternati (6 each):
18 M / 12 W Push Ups hands release
16 One-Arm-DB Lunges (8+8) 20/10kg
12 One-Arm-DB Hang Clean & Push press (6+6) @20/10kg
-then in the remaining time –
Max reps STRICT PULL UPS
Ogni 3’ x 5 sets 
KB / DB Windmill – 6-8 each arm
Lateral Star Side Plank – 20”- 30” side
Double KB front rach walk  60/90 mt 24/16kg
 
WOD
4’ Ladder Up 3,6,9,12,… :
Power Snatch @40/25
Toes to Bar
 
rest 2’
4’ Ladder Up 3,6,9,12,… 
OHS @40/25kg
Pull Ups
30’ AMRAP:
30 Double Unders O 75 SU
20 DB Hang Power Clean 20/10kg 
10 DB Push Ups 
30 Double Unders O 75 SU
20 M / 16 W Cal Row – 15 M / 10 W Cal Assault Bike
10 Burpees Pull Ups
EMOM 21’
min1 – Weighted / Strict Chin Ups – 3/5 reps 
min2 – Strict Ring Dip – 3-8 reps
min3 – DB B0x Step Ups – 4-6 reps xgamba
 
WOD
3 RFT
400m Run
15 Deadlift 100/75kg
15 Kipping Handstand Push Ups o 7 Wall Climbs
EMOM 12’
min1 – Ring Muscle Ups / Low ring transitions – 1-3 quality reps
min2 – Abmat Sit Up (mani fissate dietro la testa) – 10-15 reps 
min3- Double Under / Single Undes practice for 40”
 
WOD 
4RFT
15 Burpees Over DB
12 Alternating Arm DB Snatch 20/10kg
9 Knee to Elbows
Squat Clean + Hang Squat Clean – 1 + 1 reps – EMOM 12' @climbing every 2 sets
 
WOD
5 Intervals 2'ON, 2'OFF
25 Box Jump Overs
Max reps Wall Ball @20/14lb
Sabato 18 Maggio le classi si terranno presso
COMER SUD Volkswagen
Viale del Commercio Misterbianco
 
 
Team2:
20 minuti CAP TIME
Partner A completa 1 round completo :
15 American Kettlebell Swings 24/16kg
10 Burpees
5 shoulder-to-Overheads 24/16kg (5 braccio destro 5 sinistro)
Partner B performa:
Max air squat
Ruotate ogni round fino a completare 250 air squat
HERO WOD
7 rounds of:
400mt Run
21 DB Walking Lunges @20/12lbs
15 M /10 W Pull Ups
9 Burpees
 
Ogni 2'30" x 5 sets perform:
8-10 Power Snatch touch & go @climbing
30 Double Unders o 30" SU
 
 
WOD
6' Ladder Up 1,2,3,4,5,6,
Overhead Squat @60/35kg
Box Jump
 
Back Squat – 6-5-4 3-2-1 reps – Ogni 90” 
 
WOD
 
6Intervalli 90” ON, 90” OFF 
 
12 KB Swing @32/24 kg
 
10 M / 8 W Calories Row - Bike
 
6 Knee to Elbows
 
+
 
max reps Push Ups