Mese: Giugno 2022

metcon
” TT Helen “

with a partner
3RFT

400mt run toghether
21 synchro ktb swing
12 synchro toes to bar

RX 24/16
SCL 24/16 | ktc

metcon
” DON’T STOP ME KNOW “
in 2′
10 C2B
10/7 KCALS
max snatches ( any style )
-rest 2′-
then repeat till complete 60 reps
4 RND CAP
time cap 14′

*score is total snatches

RX 35/25
SCL 30/20 | jumping pullups

metcon
” the postman always rings twice “

FOR TIME
2 rds
40 du
25 db’s front squat
2 rds
40 du
25 db’s stoh
2 rds
40 du
25 db’s thrusters

RX 2 x 20/15
SCL 2 x 15/10 | su x 2

metcon
” BALTICO “
5 x 3′ ON – 2′ OFF
12 hspu
12 burpees target *
in the time remaining max RMU

• EVERY RND ADD 1 REPS

SCL 10 elevated hspu or box pike pushup | banded strict rmu

metcon
” karen loves ski “
for time
10-20-30-40-50
kcals
wall ball shots 9/6
abmat situps

HERO WOD

” EVA ” modified
5 RFT

800mt run
30 KTB SDLHP
30 PULLUP

RX 32/24
SCL 24/16 | banded strict pullup

metcon
” PARTENOPE “

amrap 30′
100 / 80 kcal
30 DL IGYG
40 TTR IGYG

RX 100 / 70
SCL 60 / 40

METCON
” BULL’S RACE “
for time

50 burpees jump over db
1 k run

time cap 10′

metcon
” pumping rings “
amrap 20′

25/20 ktb swing
15 pw sn
5 rmu

RX 40/30 – 24/16
SCL 30/20 | 16/12 | banded strict rmu

metcon
” bad habits “

10 RFT
1 rope climb legless
8 strict hspu
3 shuttle run*

*1= 10mt+10mt
tot. 60mt

RX come prescritto
SCL 6 elevated strict hspu or box pike pushup | half rope climb