Mese: Marzo 2022

PARTNER WOD IGYG
” foie gras “

4 RFT
21 ring dips
21 db hang cl & jerk alternated
50mt dual db front rack walking lunges

RX 20/15
SCL 15 /10 | banded strict ring dip

metcon
” ANGIE * “

for time
100 c2b
100 pushup
100 ab mat situps
100 air squat

SCL 70/50 reps ( decidere in base al livello fitness ) | pullup or banded strict pullup | knee pushup

metcon
“HEARTACHE “
ladder up 9′
3-6-9-12…..
power cleans
hspu
30 double unders after each rnd

RX 60 / 40
SCL 40 / 30 | elevated hspu or box pike pushup

metcon
” Avalanche “

on a 3′ clock
400mt run
in the time remaining
max kcal bike

• rest 2′ –

SCORE IS KCAL

metcon
” wassup “

4 RFT
3 rope climb
12 push presses
24 t2b

• rest 1′ –

RX 60/40
SCL 40 / 30 | ktc or one leg t2b | half rope climb

CFG OPEN 22.3

for time
21 pullup
42 du
21 ths 43/29
15 c2b
36 du
18 ths 52/34
15 bmu
30 du
15 ths 61/38

cap time 12′

SCL jumping pullup | pullup | c2b | single unders | 29/20-38/25-47/29

metcon
” love sux “

for time
with a partner

21 double db snatch IGYG
21 toes to ring IGYG
800mt run TOGHETHER

18
18
600mt run

15
15
400mt run

RX 2 x 20 / 15
SCL 2 x 15 / 10 | supine TTB

metcon
” MON CHERI “

5 rds x 3′ amrap
10 front squat
10 box jump
max kcal in the time remaining

SCORE IS KCALS

RX 40/30 | 60/50cm box
SCL 30/20 | 50/40cm

day 3
G W M

metcon
” tinti “

for time
3 rds
10 STOH
12 lateral bar burpees
— rest 3′ —
3 rds
10 hang power cleans
12 kcal

rx 60 / 40
scl 40 / 25

bulletproof
accumulate 50 strict ring dip

HEAVY DAY

A. every 1.30 x 5 sets
3 snatch balances

• incrementa il carico solo se mantieni VELOCITÀ

B. every 1.30 x 10 sets
1 squat snatch w / 3″ pause below knee

bulletproof
3 sets
8 situps / side one arm db
rest 1′