Mese: Gennaio 2022

metcon
” criminal “

3RFT
30 abmat situp plate 15/10
12 ring muscle up
rest 1′ after each round

then
800mt run

SCL 25 abmat situp | banded rmu or strict ring dip

bulletproof
EMOM 5′
20 wall tap shoulders

HEAVY DAY
A. emom 12′
0′ 3 power snatch T & G
1′ 3 over head squat
2′ 3 snatches push jerk

B. 8 sets x 1 hang squat snatches
every 1 ‘
find your heavy set
start from 60% 1RM

metcon
” KAMASUTRA “

4 RDS –》3′ On / 2′ Off

28 / 18 kcals row- ski – bike erg or schwinn or 17 / 12 ass bike or 300/250mt run
10 strict hand stand pushup
max reps squat clean

RX 60/40
SCL 40/30 | elevated strict hand stand pushup or box pike pushup

metcon
” ASSENZIO “
10 rds – 1′ On / 2′ Off
3 DL
max kcal ALL OUT

RX 120/75
SCL 60 /40 or less

bulletproof
for time
10-20-30-40-50-60 d.u.
after each set 10 db curl presses
time cap 10′

day 5
team wod

warmup
2 sets
30″ plank elbow
15 abmat situp
15 scalular pullup
15 plate squat 10/5

practice & progression
2 db front squat
toes to ring

partner wod
” starzinger “

for time
27.21.15.12.9
dual db front squat*
toes to rings*
synchro abmat medball situp 9/6

*I GO YOU GO

rx db 2 x 20/15
scl db 2 x 15 /10 | knee to chest or 1 leg ttr | mb 6/3 or bw

metcon
” little havana “
amrap 20′

0′ max reps hspu
1′ max reps pullups
2′ max reps pushups
3′ max reps bar muscle up
4’max reps pistol squat

score is total reps

scaled version
elevated hspu or box pike pushups
banded strict pullup
knee pushups
box step up w/ medball
strict ring dip or banded bar mu

metcon
” celebrity wod : jonne kosky”

4 RFT
21/16 kcals
15 thrusters
9 burpees bar facing
rest 1′ after each rnd

time cap 30′

rx 40/30
scl 25/15

core
3 x 10-12 bb situp
rest 1′

metcon
” SKYDIVE “

3 RFT

10 power snatch
20 toes to bar

time cap 7′

RX 50/35
SCL 30/ 20 | one leg t2b or k2c

🔫bulletproof
in 10′ find your heavy single squat snatch

metcon
” marion cobretti “

3′ ON – 2′ OFF x 5 rds
1 ‘ max kcals
20 bjo
max reps double unders in the time remaining

score is kcals + du

scl 15 bjo | su

mobility
roller foam

” car 294 “

amrap 25′
18 kcal
12 reverse lunges alternated
12 jumping air squat
16 wall ball situps
18 burpees

• every 5 min perform 7 puhups