Mese: Dicembre 2023

💥 metcon
” ROWING CINDY “

AMRAP 20′ | 2 Players
5 synch pullups
10 synch pushups
15 synch air squat

in the main time

AMCAP 20′ Row | 1 Player

flow –》 il tempo totale del WOD è di 20′.
mentre il Player 1 e 2 svolgono il maggior numero di RDS possibili di Cindy , contemporaneamente il Player 3 accumula il maggior numero di Cals sul Rower.
i 3 Player si organizzano liberamente e possono fare cambi infiniti .

SCORE = REPS + CALS

💥metcon

” OG LINDA “
for time

10-9-8-7-6-5-4-3-2-1

RX
deadlift ( 1 +1/2 bw )
bench press ( bw )
squat clean ( 3/4 bw )

INTERMEDIATE
for time
10………1
DL ( 1+ 1/4 bw )
BP ( 3/4 bw )
SQ CL ( 1/2 bw )

BEGINNER
for time
8……..1
DL ( 3/4 bw )
BP ( 1/2 bw )
SQ CL ( 1/3 bw )

opzione SCL –》 3 bilancieri @ 60/40 – 50/35 – 40/30

💥 metcon
” AMANDA .45 “
13 – 11 – 9 – 7 – 5

RMU
squat snatches

cap 15′

RX 61 / 43
SCL –》 weight : 50 / 35 – 40 / 30

• 35 / 25
  skill : low ring banded strict rmu
  volume : 11 – 9 – 7 – 5

” TRIPLE 3 “

for time

3000mt Row

300 double unders

3 miles Run

cap 50′

💥 metcon
” CARDIO MIX “
EMOM 30′ ( 3 x 10′ )
1 – 10 ROW
10 – 20 BIKE
20 – 30 RUN

💥metcon
” VAMPIRE EMPIRE “

AMRAP 15′

15 synch DB DL
7,5+7,5mt synch DB walking lunges side carry
15 TTR ( IGYG )

RX 2 x 22.5 / 15
SCL 2 x 15 / 10 – 12,5 / 8 – 10 / 6
skill –》 ktc

💥 metcon
amrap 15 ‘

” VERTIGINE A “
3 free hspu*
15 BJO
15 PULLUPS

*su una linea di 6 mt posizionare 3 abmat
1 free hspu
3mt hsw
1 free hspu
3mt hsw
1 free hsw

” VERTIGINE B “
15 hspu
15 bjo
15 pullups

SCL –》 volume : tutto in base 10
skill : elevated hspu / box pike pushups | step over box | banded strict pullups

💥metcon
” OPEN 13.3 “

amrap 12′
150 wb shots 9/6
90 double unders
30 rmu

skill –》 single unders x 2 | banded low ring strict rmu
volume –》 75 – 45 – 15

💥 metcon
” GIN & JUICE “

for time
40 lateral burpees
then….
9 wallwalks
21 DL
6 wallwalks
15 DL
3 wallwalks
9 DL

cap time 11′

RX 100 / 70
SCL 70 / 50 or less
volume –》 6-5-4 ww | 15-12-9 dl
skill –》 half ww / box walk

💥 metcon
” KILL MY VIBE “

0′ 00 – 7’00 | part 1

for time
21 – 15 – 9
hang power clean
hspu

7’00 – 10’00 | part 2
max reps DU

10’00 – 17’00 | part 3

for time
21 – 15 -9
front squat
t2b

RX 50 / 35
SCL –》 weight : 40 / 30 – 35 / 25 – 30 / 20
skill : elevated hspu / box pike pushups / pike pushups | single unders | ktc