Mese: Luglio 2022

metcon
” rabbit hole “
4 rds x 3’ON | 2′ OFF

12 hang pw sn
12 t2b
max wb shots in the time remaining

RX 40 / 30
SCL 30 / 20 | ktc / wb 6/3

bulletproof
3 sets x 10-12 pendlay row
rest 1′

metcon
” Wojtyla “

4 x 4′ ON – 2′ OFF
400mt run
max kcals in the time remaining

metcon
” CATRAME “

FOR TIME
600mt run
10 wall walks
21 cl & j

• rest 2 ‘ –
  600mt run
  10 w.w.
  15 cl & j
• rest 2′ –
  600mt run
  10 w.w.
  9 cl & j

RX 60 / 40
SCL 40 / 25 | HALF W.W.

metcon
“drippin in recco”

3 RFT
150 D.U.
25 synch alt. db snatch
25 synch db goblet squat
25 synch ttb

RX 1 X 20/15
SCL 1 x 15/ 10 | SU x 2 | ktc

metcon
” ACID BAR “
for time

30 wall ball shots
12 bmu*
30 wall ball shots
9 bmu*
30 wall ball shots
6 bmu*

• ogni volta che dividi i bmu esegui 10 regular burpees

SCL 9-6-3 or banded bmu or 18-15-12 strict ring dips

A. EMOM 6′
6 snatch balance 20/15

B. EMOM 10′
1 squat snatch
incrementa il carico sino alla singola più pesante dwl giorno

C. every 2′ x 3 sets
5 snatch deadlift @1RM snatch

metcon
” siberiano “

amrap 12′
4 thrusters
8 c2b
12 bfb

RX 60 / 40
SCL 40 / 25 | pullups or strict banded pullups

metcon
” VECNA “

5 RDS 2.30 ON – 2.30 OFF
24 / 18 kcals
10 D ball clean over shoulder
max DU in the time remaining

score in D.U.

metcon
” ALLEGRO ANDANTE “

amrap 20′
FOR REPS
12 strict ring dip
12 toes to bar
12 burpees box jump 60/50

• every 4 rds take one minute rest !

SCL elastic bend ring dips | burpees step up | one leg ttb alternated or ktc

partner wod
” COSTA CARO “

4 RFT
750 / 600 mt ski – row or 1500 / 1200 mt bike erg
15 SDLHP
15 THS

RX 40/30
SCL 30/20