Categoria: WOD

💥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

💥 metcon
” RYAN | CF BENCHMARK | RETEST “

5 RFT
7 RMU
21 target burpees 30/20 cm

cap time 20′

SCL 3 – 5 RMU / low ring banded strict rmu

A –》 every 2′ x 5 sets
find 5 RM OHS

B –》 every 2′ x 5 sets
find 5RM deadlift

🛡 bulletproof
4 sets
5-6 strict weighted pullup ( DB )
8-10 / side chainsaw Db row
8-10 db front raises

📈 extra class
every 2′ x 5 sets
find 5RM bench press

💥 metcon
” RIONE R2F “

amrap 12′ ladder
6 DB devil presses
8/6 kcals ECHO ( +2 each round )
12 C2B

RX 2 x 22.5 / 15
SCL 2 x 15 / 10 or less
skill –》 pullups / banded strict pullups

💥 metcon
” GHIBLI “

5 RFT
400mt run
10 thrusters

cap time 17′

RX 60 / 40
SCL 50 / 35 – 40 / 30 – 35 / 25 – 30 / 20

volume scaling 4 rds

💥 metcon
” PELOTA “

AMRAP 26 ‘
55 deadlift
55 wall ballshots 9/6
55 kcals row
55 pushups

FLOW –》 split work as needed !

RX 100/70
SCL 70 /50 or less

💥 metcon
” SNAPDRAGON “

amrap 12′

10 hang power snatches
30″ max reps double unders
10 knees to elbow

RX 50 / 35 | HEAVY JUMP ROPE
SCL 40 / 30 – 30 / 20
skill –》 ktc | single unders

💥 metcon
” BLEED ”

0.00 – 9.00 | AMRAP ladder

1 power clean
2 alt. front rack lunges
2 mix HSPU ( 1 strict + 1 kipping )

2
4
4

3
6
6

etc….

9.00 – 15.00
find 1 RM BB complex
1 clean ( any style ) + 1 hang clean ( any style ) + 1 stoh UB

RX 40 / 30
SCL 35 / 25 – 30 / 20
skill : elevated hspu / box pike pushups