Categoria: WOD

💥 metcon
” ANTELAO “

every 12 ‘ x 3 RDS
1000 / 800mt ski or row
100 du
500 / 400mt ski or row
100 du

• score : il tempo del rnd peggiore

SCL 100 su

💥 metcon
” 23.1 OPEN “

AMRAP 14′
60 cals row
50 TTB
40 WB SHOTS 9/6
30 CLEANS ( any style )
20 RMU

RX 61 / 43
SCL –》 weight : 50 / 35 – 40 / 30 – 35 / 25 – 30 / 20 | wb 6 / 3
skill –》 one leg TTB / KTC / supinated TTB | low ring banded strict RMU
volume : 50-40-30-20-10

💥 metcon
” SUPERSONICO “

every 5’x 4 RDS

400mt run
20 GHD / ABMAT SITUPS
15 HSPU
15 mt HSW ( 7,5 + 7,5 )

• score il tempo del rnd peggiore !

RX come prescritto
SCL –》 skill abmat situps | box pile pushups or pike pushups | 8 wall climbs

volume –》 15-12 situps / 8-10 hspu / 7,5 mt hsw
skill

💥 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