Categoria: WOD

💥 metcon
” FRAN ”

21 – 15 – 9
thrusters
pullups

time cap 10′

RX 43 / 30
SCL 35 / 25 – 30 / 20 | banded strict pullupa

volume : 18 – 15 – 12 / 15 – 12 – 9

💥 metcon
” TRUE ROMANCE “

for time
20mt HSW
18 front squat
125 du
20mt HSW
15 front squat
100 du
20mt HSW
12 front squat
75 du
20mt HSW
9 front squat
50 du

cap 20’00

RX 70 / 50
SCL –》 weight : 60 / 40 – 50 / 35 – 40 / 25
skill : su x 3 | walk to wall drill / hand stand plate walk / walk away from wall

💥 metcon
” PARTNER 17.1 “

for time
10 synch DB snatch
15 BBJO ( IGYG )
20 synch DB snatch
15 BBJO
30 synch DB snatch
15 BBJO
40 Synch DB snatch
15 BBJO
50 synch DB snatch
15 BBJO

cap 20 ‘

RX 22.5 / 15
SCL 15 / 10 or less
volume scaling: 5-10-15-20-25 DB snatch | 10 BBJO

💥 metcon
” CROCI € CRISTI “

3 x 6’00 on | 2’00 off
400mt run
25 GHD / ABMAT situps
5 x ( 1 wallwalks + 1 c2w )
max reps burpee RMU

SCL elevated c2w / box walks + pike pushups
burpee c2b / pullups

volume : 20 siutps | 4 x ww + c2w

💥 W 👉 GO HEAVY !

every 2 ‘ x 5 sets
5 – 4 – 3 – 2 – 1

push jerk
ramp up fino alla singola piu pesante del giorno !

every 2′ x 5 sets
1 squat clean + 5 front squat
1 sq. cl. + 4 fr. sq.
1 sq. cl. + 3 fr.sq.
1 sq. cl. + 2 fr.sq.
1 sq. cl. + 1 fr.sq.
work up to heavy complex of the day

💥 metcon
” CVLT “

EMOM 15′ alt.
a ) 20 TTR
b ) 20 / 16 kcals row
c ) max reps OHS
d ) rest

score –》 total OHS

RX 50 / 35
SCL weight : 40 / 30 – 25 / 25 – 30 / 20
skill : knee raises

💥 metcon
” CRINGE “

every 3′ x 5 rounds
21 wallball shots
15 box jump overs
9 clean & jerks

score : il tempo del round peggiore !

RX 60 / 40 | 9 / 6 – R2F 12 / 9
SCL 50 / 35 – 40 / 30 – 35 / 25 – 30 / 20 | 6 / 3
skill : step over box
volume : 15 wb – 10 bjo – 6 c & j

💥metcon
” 168 SESTERZI “

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

cap 10′

SCL banded strict pullups | elevated hspu / box pike pushups / pike pushups

volume scl 18-15-12-9-6-3

💥 metcon
” TWILIGHT ZONE “
4 x amrap 3′ | 2′ OFF

2 rmu
5 hang power snatch
6 box jump overs

R2F 4 RMU – 60 /40
RX 2 RMU – 60 / 40
SCL 1 / 2 RMU – 50 / 35
SKILL –》 low ring banded rmu | step over box
weight : 40 / 30 – 35 / 25 – 30 / 20

💥 metcon
” ELM STREET “

for time

21 DL
15 TTB
9 hang DB clusters

15 DL
15 TTB
9 hang DB clusters

9 DL
15 TTB
9 hang DB clusters

cap 12′

RX 100 / 70 | 2 x 22.5 / 15
SCL 70 / 50 | 2 x 15 / 10
skill : one leg TTB / KTC / supinated TTB