Categoria: WOD

💥metcon
” CALABASAS “

3 RFT

800mt run
15 BBJO
300 / 250mt ski / row – 600/500mt b.e.

• rest 3′ –

cap 30′

💥metcon
” BROKEN GAMES “

amrap 12′
3-6-9-12 ( stop ! )
strict hspu
kcals row ( azzerare ogni volta il display )

FLOW –》 ogni volta che completi il giro da 12 ricomincia da quello da 3 !

SCL –》 elevated strict hspu / bo

💥 WL
every 1.30 x 10 sets
1 squat clean + split jerk
trova la.singola più pesante del giorno !

in 15 ‘ find your heavy single of
pause front squat 3″ + front squat

💥metcon
” KUNOICHI “

for time
21 – 15 – 9
db devil presses
DUCO
TTB

cap time 12′

RX 2 x 22.5 / 15
SCL 2 x 15 / 10 or less
skill –》 SUCO 》 DU 》 su x 3
one leg TTB / KTC

💥metcon
” RETROSPECT “

amrap 12′
4 wall walks
8 dual db hpwsn
12 dual db step over box
40 CO

RX 2 x 15 / 10
SCL 2 x 10 / 6
skill –》 half wall walks / box walk
co 》 du / su

volume :2-4-6-40

💥metcon
” CHATOYANT “

every 2′ x 10 rds
1 Legless rope climb
10 alt. pistols squat
10 ghd situps
max burpees target 15cm

SCL half rope climb legless / rope climb / laying to stand rope climb | assisted pistol squat alt. | abmat situps

volume –》 8 pistols – 8 situps

💥 metcon
” CHERUBIM “

FOR TIME

4000 / 3200mt bike erg
18 bmu
10 DL
3000 / 2400mt b.e.
15 bmu
10 DL
2000 / 1600mt b.e.
12 bmu
10 DL

cap time 30′

RX 100/70 – R2F 120/85
SCL 110/75 – 90/60 – 80/55 – 70/50 – 60/40 – 50/35 – 40/30 – 35/25 – 30/20
skill –》 banded bmu 》 c2b 》pullups 》banded strict pullups

volume bmu 15-12-9 | 12-9-6 | 9-6-3

💥 metcon
” FRESH PAINT “

AMRAP 15′
2-4-6-8-10 ( stop ! )
squat clean
C2W

👉👉 ogni volta che completi il RND da 10 ricominci da quello da 2 !

RX 70 / 50
SCL –》 weight : 60 / 40 – 50 / 35 – 40 / 30 – 35 / 25 – 30 / 20
skill : elevated c2w / box pike pushups / pike pushups
volume : riduco solo i C2W : 1-2 -3 -4 – 5 o 2-3-4-5-6

💥 metcon
” FREL THE BREETH “

3 RFT
40 / 32 kcals echo bike
100 du
40 / 32 kcals row
100 du

cap time 25′

SCL–》 su x 2

💥 metcon
” TRIGGERS “
for time

30 hspu
45/35 kcals row
20 rmu
30/24 kcals row
10 rope climb
15/12 kcals row

cap time 25′

SCL –》 volume : 25-15-5
skill : elevated hspu / boxe pike pushups / pike pushups | low ring banded strict muscleup | half rope climb / laying to stand rope climb