Mese: Luglio 2022

metcon
” hot blood “

6 rds 2.30 ON – 2.30 OFF
5 shuttle run ( 1 shuttle run =20+20mt )
15 / 11 kcals*
max burpee to plate

• every rnd add 1 kcal
  ** score is tot. burpee

metcon
” freestyle “
amrap 16′

12 synch t2b
24 alternated pistol squat IGYG
12 hang power clean IGYG

RX 70 / 45
SCL 40 / 30 | knee to chest | assisted pistols squats

metcon
” BOOSTER “
for time

50/35 kcals
30 OHS
10 RMU

RX 60/40
SCL 40/30 | seated strict banded rmu or strict ring dips

metcon
” only funs “
for time

33 kcals
33 c2b

• rest 1′ –
  27 kcals
  27 hspu
• rest 1′ –
  21 kcals
  21 c2b
• rest 1′ –
  15 kcals
  15 hspu

SCL 27-21-15-9 pullups or strict banded pullups | elevated hspu or box pike pushup

A. every 2′ x 5 sets
4 push jerk + 1 split jerk T & G

• incrementa il carico fino al set piu’ pesante del giorno

b. every 2′ x 5 sets
1 power clean + 1 squat clean + 1 hang squat clean + 1 front squat T & G

• incrementa il carico fino al set piu’ pesante del giorno

metcon
” Kaiman “
4 RDS 3′ ON -2’OFF
80 du
10 db snatches alt.
max BFD in the time remaining

score is burpees

RX 20 / 15
SCL 15 / 10 | 40 du o 80 su

metcon
“” HEAVY METAL “
3 RDS for weight
100 double unders
rest 30″
9 UB front squat ( from floor )
rest 30″
7 UB shoulder to over head ( from floor )
rest 30″
5 UB thrusters ( from floor )

• rest 2′ after each round –

partner wod IGYG
” DAI CHE È VENERDI ! “

amrap 20′
20 T2R
20 KTB A. SWING
10 / arm KTB SNATCH
20 mt / arm KTB FARMER CARRY

Rx 24 / 16
SCL 16 / 12

metcon
” RAGLIO “

AMRAP 20′
20 pullups
20 pistol squat alt.
20 pushups
20 boxjump 60/50

SCL banded strict pullup | assisted pistol squat alt. | knee pushups

metcon
“Amelia “
for time

60/45 kcals
50 db pw cl
40 strict hspu
30 burpees rmu

RX 2 x 20/15
SCL 2x 15/10 | elevated strict hspu or box pike pushup | burpees strict ring dips