Bologna Strength BLQ: WOD 14.2.20 Strength On the 2:00 x 5 Sets: 1 “One and One Quarter” Front Squat 1 Front Squat Conditioning Amrap 12  3 Rounds of “Nate”, 100 Double Unders 1 Round of “Nate”is 2 Ring Muscle-Ups + 4 Kipping Handstand Pushups + 8 Kettlebell Swings 32/24kg

Bologna Strength BLQ: WOD 13.2.20 Endurance Conditioning 3 rounds of: Cap 3 min: complete +750m Row / +40 calAB / +600run 1 min Rest 3 min: amrap 10 Box jumps & 10 DB snatch 1 min Rest 3 min: amrap 10 wall ball & 10 ABMAT situps 1 min Rest  total 32 minutes

Bologna Strength BLQ: WOD 12.2.20 Strength  4 rounds / on the 3:00 1 Round of “Macho Man”: 3 Power Cleans + 3 Front Squats + 3 Push Jerks / salendo di peso Conditioning For Time: Buy-In: 15 Clusters  3 Rounds: 15 Clean & Jerk 15 Chest to Bar Pull-ups Cash-Out: 15 Clusters  60/40  

Bologna Strength BLQ: WOD 11.2.20 EMOM Gymnastics  10 mins alternating EMOM 30” max reps Hspu (strict) 30” off 30” max reps TTB (strict) 30” off Conditioning  AMRAP 12: 8 Burpees over the plate 8 alt OH plate Lunges 4/4 32 Double Unders

Bologna Strength BLQ: WOD 10.2.20 Strength: Back Squat 9 7 5 3 1 1 reps / salendo di peso Conditioning On the 4:00 x 5 Rounds: 10/14 Cal Row 7 Power Snatches  7 Overhead Squats  50/35kg

Bologna Strength BLQ: WOD 8.2.20 Conditioning Open Workout 17.1 For time (cap 20’) 10 Alt. Db Snatch 22.5/15kg 15 Burpees Box Jumps Over 20 Alt. Db Snatch 22.5/15kg 15 Burpees Box Jumps Over 30 Alt. Db Snatch 22.5/15kg 15 Burpees Box Jumps Over 40 Alt. Db Snatch 22.5/15kg 15 Burpees Box Jumps Over 50 Alt. […]

Bologna Strength BLQ: WOD 7.2.20 “Fight Gone Bad” (3 rounds: 17 mins) 1) Max Wall Balls 2) Max SDHPs (35/25) 3) Max Box Jumps 4) Max Push Press (35/25) 5) Max Calories Row 6) RIposo

Bologna Strength BLQ: WOD 6.2.20 Endurance Conditioning AMRAP 5: 60m Walking Lunge (No Weight) 35 AbMat Sit-ups Max Calorie Row Rest 5 Minutes AMRAP 5: 30m Single Dumbbell Walking Lunge (22.5/15) 50 AbMat Sit-ups Max Calorie Row Rest 5 Minutes AMRAP 5: 60m Walking Lunge (No Weight) 50 AbMat Sit-ups Max Calorie Row

Bologna Strength BLQ: WOD 5.2.20 Weightlifting Skills On the 1:00 x 8 Sets: (8 mins) 1 Snatch Balance 1 Pausing Overhead Squat (3s in bottom) Conditioning AMRAP 15: 60 Double Unders 20 Toes to Bar 10 Hang Squat Snatches (60/40)

Bologna Strength BLQ: WOD 4.2.20 Body Armour: Alternating On the Minute x 12 (3 Rounds): Minute 1: 8 Barbell Romanian Deadlifts Minute 2: 30% Max Strict Handstand Pushups Minute 3: 10 TTB Minute 4: 30% Max Strict Handstand Pushups Conditioning AMRAP 15: Buy-In: 1000m Row / 50 cal AB / 800m Run Max Rounds in […]