Categoria: WOD

💥 metcon
” WAR ZONE “
5 x 3’00 ON | 1’00 OFF
20 / 16 kcals row
12 burpees bjo
max kcals ECHO ( altrimenti lo stesso attrezzo )

score is max kcals !

volume scaling : 16 / 13 kcals | 10 bbjo

💥 metcon
” RHABDO PARTY “

2 x AMRAP 6’00 / REST 3’00

buy in 50 ABMAT / GHD situps
…then
2-4-6-8-10…….DB Alt. HANG SNATCH
4 burpees bjo 75 / 60 after each set

R2F 32.5 / 22.5
RX 22.5 / 15
SCL 15 / 10 – 60 /50cm

volume scaling 35 situps

💥metcon
” WONKA “

4 x 3’00 ON | 1’30 OFF
10 deficit HSPU @ 2 x bumper 20kg
15 C2B
max DUCO

score 👉 total DUCO ( bello eh ! )

RX –》 come prescritto
SCL –》 hspu @ 2 x bumper 10 kg / no bumper / elevated HSPU / box pike pushups | pullups / banded strict pullups
| SUCO or DU

volume : 7-8 hspu

💥 metcon
” PARTNER OPEN 16.5 “

for time
21-18-15-12-9-6-3

synch thrusters
synch BFB

cap 15′

RX 43 / 30
SCL 35 / 25 – 30 / 20
volume scaling : 18-15-12-9-6-3

💥 WL🏋‍♂️

EMOM 10′
3 position squat snatch T & G
find your heavy set

every 3′ x 5 sets
3 back squat increasing weight each set

💥 metcon
” NAPOLEONE “

amrap 20′
15/12 kcals echo bike
10 DB deadlift
5 RMU

R2F 2 x 32.5 / 22.5
RX 2 x 22.5 / 15
SCL 2 x 15 / 10
volume –》 2-3 rmu
skill –》 low ring banded strict rmu + strict dip

💥 metcon
” HARLEY QUEEN “

every 6′ x 4 RDS
200mt run
20 wall ball shots 9/6
15 power cleans
10 stoh

• score = il tempo del.rnd peggiore!

RX 40 / 30
SCL 35 / 25 – 30 / 20
volume –》 15-10-5

💥 metcon
” SELFDISSING “

EMOM 19′ alt.
a ) 20 burpees target
b ) 1 rmu + 1/2/3/4/5 dips ( scegli in base al tuo livello )
c ) 18 MB GHD / ABMAT situps
d ) 8 / leg pistol squat UB
e ) rest

💥 metcon
” ISATHLON “

for time

30 power snatch ( NO D & G ! )
30 floor press
1000mt run

cap time 15′

score 1 –》 30 pw sn ( isabel )
score 2 –》 total time

RX 60 / 40 | 80 / 55
SCL 50 / 35 | 70 / 50 – 40 / 30 | 60 / 45
volume : 20 – 20 – 800

💥 metcon
” PARTNER OPEN 18.1 “

amrap 20 ‘

8 synch TTB
10 synch DB hang power C & J
12 kcal ROW *

• ROUND 1 player 1
• ROUND 2 player 2
  ………

RX 2 x 22.5 / 15
SCL 2 x 15 / 10
skill –》 one leg TTB / KTC