Categoria: WOD

💥 metcon
” SAND BARS “

for time

30 C2B
15 SAND BAG CLEANS
24 C2B
12 SAND BAG CLEANS
18 C2B
9 SAND BAG CLEANS

cap time 8’00

💥 metcon
” GRAN TORINO “

EMOM 19′ alt.
minute 1′ : 18 / 14 cal row
minute 2′ : 18 / 14 cal ski
minute 3′ : 18 / 14 cal echo bike
minute 4′ : rest

💥 metcon
” MALECANE “

every 2′ x 9 sets alt.
( A -B – C – A – B – C – A – B – C )

A –》 in 2’00
2 rope climb
70 du

Rest 1’00

B –》 in 2’00
15 HPC
10 BFB

Rest 1’00

C –》 in 2’00
15 front squat
15 TTB

cap time 26’00

💥 metcon
” SAY CHEESE “

AMRAP 4’00
3 C2W
5 shuttle runs*

• rest 1’00 –
  AMRAP 4’00
  6 SHSPU
  5 shuttle runs*
• rest 1’00 –
  AMRAP 4’00
  9 HSPU
  5 shuttle runs*
• 1 shuttle runs = 7,62mt + 7,62mt

💥 metcon

” BONDAGE “

team x 2
AMRAP 15′
15 synch KTE
30 partner wall ball shots
15 synch power snatches

💥 HEAVY DAY

👉 every 1.30 x 3 sets
snatch push press + ohs tempo 31X1 from rack
3 x ( 2 + 1 ) @ 83% 1RM OHS

👉 every 1.30 x 6 sets
snatch pull + hang squat snatch ( bar above knee )
2 x ( 2 + 1 ) @ 78% 1RM squat snatch
2 x ( 1 + 1 ) @ 80%
2 x ( 1 + 1 ) @ 82%

💥metcon
” PANAMA “

AMRAP 12′ | ladder +1
1 DL
1 BBJO

• 5 BMU after round 3/6/9/12……

👉 FLOW :
1 DL + 1 BBJO
2 DL + 2 BBJO
3 DL + 3 BBJO
5 BMU
4 DL + 4 BBJO
5 DL + 5 BBJO
6 DL + 6 BBJO
5 BMU
Etc……

💥 metcon
” SPICY MARGARITA “

for time
75 / 60 cals ROW
21 push herks
75 / 60 cals ROW
15 push jerks
75 / 60 cals ROW
9 push jerks

cap time 22′

💥 metcon
” DƏSƏRT ƏAGLƏ “

for time

30-20-10
CALORIES SKI
POWER CLEAN
TOES TO BAR

cap 15’00

💥 metcon
” WATERFALL ON THE BAY “

team 3x
for time

each athlete perform 3 RDS waterfall style of :
24/18 cal echo bike
8 double KTB step over box
16 double KTB deadlift

cap time 20’00