Mese: Dicembre 2021

metcon
” house burning “
for time

600mt run
30 c2b.
9 h pw sn

• rest 1′-
  400mt run
  20 c2b
  7 h pw sn
• rest 1″-
  200mt run
  10 c2b
  5 c2b

rx 50/35
scl 40 /30 | pullup or banded strict pullup

hero wod
” holleyman”

30 RFT

5 wallball shot 9/6
3 hand stand pushup
1 power clean 80/60

cap 30′

scaled version
20 rounds ! 5 wb 6/3 ! 5 pushup ! 1 pw cl 40/30

metcon
” mariachide “
for time

21-15-9-15-21
partner deadlift
synchro facing bar burpees

RX 100/70
SCL 80/60

metcon
” zombie al carrefour “
4 ROUNDS
4′ ON -2′ OFF
400/300mt row
200mt run
in the time remaining max burpees

scl 100mt run

metcon
“french fries “
amrap 14′

7 thrusters
14 pullups
30″ max kcal

rx 40/30
scl 30/20 | banded strict pullup

core
4 sets of
30″ hollow position weighted 10/5
30″ rest