Mese: Dicembre 2022

💥 metcon

• GRIPPY “

amrap 12′ ( ladder)

12 t2b ( numero fisso )
6 DB’S step over box ( + 3 each rnd )
6 DB’S hang power snatches ( + 3 )

RX 2 x 20 / 15
SCL 2 x 15 / 10 | one leg t2b or ktc or supinated t2b

💥 metcon
” HALF TRIPLE THREE “

FOR TIME

1500 mt row / ski *
150 du
2500mt run

• 3000mt bike erg / 90 kcal air bike

💥metcon
“DYNG SPIRIT “

5 x 2.30″ ON | 1.30″ OFF
12/9 kcals bike
4 rmu
3 snatch

flow : una vomta scelto il peso del round negli snatch non si puo cambiare , score il totale dei kg sollevati in tutti i rds posso aumentare o diminuire nel recupero.

VOLUME SCALING –》 2-3-4 RMU
SKILL SCALING–》 seated strict banded rmu

💥metcon
” ORLANDO “

every 2′ x 30′
A ) 400mt run
B ) 30 c2b
C ) 100 double unders
D ) 20 alt. pistol squat
E ) 20 strict HSPU

Score completo RX 510 reps , la corsa non conta !

SCL volume –》 20 c2b or pullups | 15 elevated SHSPU or box pike pushup or pike pushups

” CHAD “
1000X hero wod

for time
1.000 step up @ 20 inch

RX WEARING A GORUCK @20 / 10
SCL BODY WEIGHT

💥WL

EMOM 9′
1 squat clean

• use the haviest weight you can for each set

EMOM 9′
1 jerk

• use the haviest weight you can for each set

💥metcon
” BRIOSCHI “

amrap 12′
2 DL ( + 2 )
3 kcals ( + 3 )
4 hspu ( + 2 )

2-3-4
4-6-6
6-9-8
8-12-10
10-15-12
12-1£-14
…..

RX 100/ 70
SCL 60 / 40 or less | elevated hspu or box pike pushup or pike pushup

💥 metcon
” 45 WINTERS “
5RFT
14 / 10 kcal row
7 / side DB pw cl & j
50-40-30-20-10 wall ball shots

RX 1 x 22.5 / 15
SCL 1 x 15 / 10 | wb 6 / 3
–》 volume 30-25-20-15-10

💥metcon
” PINK VENOM “
EMOM 20′

2 RMU
4 BBJO
8 AIR SQUAT

SCL skill –》 seated banded strict rmu | bbso

💥metcon
” GAME OVER “
4 RFT

50 du
12 c2b
12 ths
50 du
12 t2b
12 stoh

• rest 1′ –

time cap 25′

RX 40/30
SCL :
WEIGHT –》 35 /25 – 30/20 -20/15
SKILL –》 pullup – strict elastic band pullup – ring row | one leg t2b – ktc – supinated t2b | single unders