Mese: Marzo 2023

💥metcon
” STRENGHT IN DEPTH 22 | wod 1 “

for time
1000mt run
2000mt row
300 double unders
1000mt run

cap 28 ‘

volume SCALING 500 – 1000 – 150 – 500

💥metcon
” WORTH THE WAIT “

for time & kcals

20 t2b
10 power cleans ( lighter )
20 HSPU

2′ max kcals bike

20 t2b
10 power cleans
10 SHSPU

2′ max kcals bike

20 t2b
10 power cleans ( havier )
5 c2w SHSPU

RX 40-50-60 / 30-35-40
SCL –》 weight : 50/35 – 40/30 – 30/20
skill : kte / ktc | elevated SHSPU / box pike pushups

💥metcon
” BLABLABLA “

in 2.30 perform
21 c2b
21 db’s deadlift
max bbjo in the time remaining

rest 1′

in 2′ perform
15 c2b
15 db’s deadlift
max bbjo in the time remaining

rest 1′

in 1’30” perform
12 c2b
12 db’s deadlift
max bbjo in the time remaining

rest 1′

in 1′ perform
9 c2b
9 db’ s deadlift
max bbjo in the time remaining

RX 2 x 22.5 / 15
SCL –》
weight : 2 x 15 / 10
volume : 15-12-9-6
skill : pullup / elastic band strict pullup | bbsob

💥HEAVY DAY

EMOM 9′
1 squat clean @ 85%
1 squat clean @ 85%
1 squat clean @ 85%
1 squat clwan @ 88%
1 squat clean @ 88%
1 squat clean @ 88%
1 squat clean @ 90%
1 squat clean @ 90%
1 squat clean @ 90%

every 2′ x 5 sets
push press
3-3-2-2-2

• use the haviest weight you can for each set

💥 metcon
” UN ALTRO SHOW “

for time
1000 / 800 mt ski
then
3 rds
12 – 9 – 6 rmu
20 alt. pistol squat
9 hang power snatches

• rest 2′ –

RX 60 / 40
SCL –》 weight : 50 / 35 – 40 / 35 / 30 – 20
skill : c2b / banded c2b or pullup | box stepup w / mb 9/6

💥 metcon
with a partner

” LOCO MOSQUITO “
2 RFT

800mt run toghether
30 thrusters IGYG
50 pushups IGYG

RX 60 / 40
SCL 50 / 35 – 40 / 30 – 30 / 20

💥 metcon
” FADE TO GRAY “
for time

500mt row
50 wb shot
500mt row
50 dl
500mt row

RX 100/70 | 9/6
SCL –》 weight : 80/60 – 60/40 – 50/35 – 40/25 | 6/3

💥 metcon
” ROCKIN BONES “

dead by t2b ladder up + max burpees target 15cm

1* min : 1 t2b + max burpees target
2* min : 2 t2b + max burpees target
3* min : 3 t2b +….
4* min : 4 t2b
…..
continuing till failure !

SCL –》 volume x
weight x
skill one leg t2b / ktc

💥 metcon
” ENOLA GAY “

amrap 12 ‘
6 shuttle run *
10 hspu ( +2 each rnd )
10 double db DEVIL PRESSES front rack box step up

*1 = 8mt + 8mt

RX 2 x 15 / 10
SCL –》 weight : 2 x 12,5 / 8 – 2 x 10 / 6
skill : elevated hspu / box pike pushups / pike pushups

💥 metcon
” SMALLTOWN BOY “
for time
9-7-5
clean & jerk ( any style )
bmu

RX 80 / 55
SCL –》 weight : 70 / 50 – 60 / 40 – 50 / 35 – 40 / 30 – 33 / 20
skill : banded bmu / c2b / pullups