Mese: Novembre 2022

metcon
” BAD IDEA “

5 RFT
12 squat cleans *
12 STOH *
20 partner situp w / medball 9/6

• I GO YOU GO

RX 60 / 40
SCL 40 / 30

metcon
” 400 volte “
for time

100 pullups
200mt walking lunges
100 pushups

RX as prescribed
SCL 70 – 150 – 70 | banded strict pullup | knee pushups

metcon
hero wod | NATE

amrap 20′
2 rmu
4 hspu
8 ktb swing

RX 24 / 16
SCL 16 / 12 | elevated hspu or box pike pushup | banded strict rmu or c2b or strict banded pullup

💥 metcon
” PUROSANGUE “

for time

1000 / 800mt row
then
21 – 15 – 9
OHS
T2B

RX 60 / 40
SCL 30 / 20 | ktc

💥 metcon
” KARMA “

amrap 20′
50 synch double unders
12 synch DL
6 synch T2B

RX 100 / 70
SCL 50 / 35 | knee to chest | single unders x 2

metcon
” MASTERMIND “
5 x 3′ ON | 2′ OFF
20 abmat situp
5 bmu
max kcals bike

SCL 15 situps | 7 c2b

WL
A. every 1.30 x 5 sets
2 power cleans + 1 squat clean D & G

B. every 1.30 x 5 sets
5 – 4 – 3 – 2 – 1 push jerk

metcon
” LABYRINTH “

amrap 14 ‘
800 / 640 mt row
18 thrusters
15 BFB
15 thrusters
15 BFB
12 thrusters
15 BFB
in the time remaining max meters row

RX 50 / 35
SCL 30 / 20

metcon
” WESTERN WIND “

every 2′ x 10 RDS alternated
A. 300mt run + Max DB STOH
B. 70 double unders + .Max DB HANG PW SN

total time 20′

RX 2 x 20 / 15
SCL 2 x 15 / 10 | 50 du or 70 su | 250mt run