Mese: Ottobre 2022

metcon
” NERUDA “

3′ on | 1′ off till complete 60 HSPU
200mt run
16 alt. DB snatch
max HSPU

TIME CAP 20′ ( 5 RDS )

RX 1 x 20 / 15
SCL 1 x 15 / 10 | box pike pushup or elevated HSPU

metcon
” WILDFIRE “

partner wod

AMRAP 14′
54 synch double unders
14 synch alt. one arm DB devil squat cleans
14 synch toes to bar

RX 1 x 20/15
SCL 1 x 15/10 | KTC or one leg T2B | 108 single unders

metcon
” KNOCK OUT “

amrap 20′
5 thrusters
6 strict pullups
7 BBJO
8 mt HSW

RX 60 /40 | 60/50
SCL 50 /30 | banded strict pullup | BBSO | 8 db wakout 2 x 10/8

metcon
” it’s calling me “

3 RDS
10 SHSPU
10 power snatch
20/ 15 kcal

• rest 2′ –

3 RDS
10 SHSPU
10 OHS
20 / 15 kcal

RX 40 / 30
SCL 30 / 20 | 7 ELEVATED SHSPU or 7 BOX PIKE PUSHUPS

metcon
” running monkey “

10 rds x 2′ ON | 1′ OFF
200mt run
2 RMU + 4 RING DIPS + 6 TTR

SCL 3 STRICT BANDED C2B + 5 BOX DIP + 7 K2C

HEAVY DAY
A. every 1.30 x 6 sets
1 power clean + 1 hang power clean + 1 split jerk T & G
use the haviest weight for each set

B. every 2.30 x 3 sets
5 back squat tempo 33X1
use the haviest weight for each set

metcon
” THE CHIEF – HERO WOD “

partner wod
5 x amrap 3′

3 synch power clean
6 synch pushups
9 synch air squat

• rest 1′ btw rds –

RX 60 / 40
SCL 30 / 20 | knee pushups

metcon
” COPACABANA “

emom 25′
1′ max reps DU
1′ max reps ROPE CLIMB
1′ max kcals cardio
1′ max meters db OH WALKING LUNGES
1′ REST

RX 2 x 20 / 15
SCL 2 x 15 / 10 oppure 1 db | half rope climb

METCON
” RUNNING BEAR “

EVERY 5′ X 4 RDS
for load

400MT run
7 UB bear complex*

*il carico puo’ incrementare ma non diminuire , se fallite 1 complex va rifatto il set intero—> 7UB !

SCORE il peso maggiore nei 4 RDS

focus sul peso e non sul tempo!

metcon
” GYMJONES “

4 RFT
16 C2B
16 PISTOL SQUAT
16 BBJO

• rest 1′ –

SCL pullups or strict banded pullup | assisted pistol squat or box pistol squat | brp step over box