Categoria: WOD

💥 metcon
” SALVIA “
FT
9-15-21-27
synch V-ups
synch DB thrusters

• perform 10 shuttle runs at the start of each round ( IGYG )

cap time 17′
** 1 SR = 8mt + 8mt

RX 2 x 20 / 15
SCL 2 x 15 / 10 or less
volume 6-9-15-21

👉 CLEAN PULL + SQUAT CLEAN
EMOM 5′
1 + 1 @ 83-88% 1RM

👉 CLEAN PULL
every 2′ x 3 sets
3 clean pulls @ 100% + 10kg

👉 SPLIT JERK
in 10′ find your 3RM ( from rack / block )

👉 FRONT SQUAT
every 2′ x 4 sets
3″ pause front squat + front squat
1 x 1+2 @ 80%
3 x 1+1 @ 87%
** option 4 x 2-5 single

💥 metcon
” SYRUP “

for time

run 1000mt
then
4 RFT
20 TTB
10 PW CL
rest 1′

cap 20′

RX 60 / 40
SCL 50 / 35 – 40 / 30 – 35 / 25 – 30 / 20
skill : one leg ttb / ktc / supinated ttb
volume : 10 – 15 ttb | 6 – 8 pw cl

💥metcon
” WZA | Q5 “

amrap 12′
100 du
8mt side db walking lunges
15 db stoh
8mt FR db walking lunges

RX 2 x 22.5 / 15
SCL 2 x 15 / 10
skill du = 2 x su

💥 metcon
“WALKING STRICT J.T. “

for time
21-15-9
strict HSPU
strict ring dips
strict pushups
then
30 mt hsw ( 3 x 10mt )

time cap 15′

SCL –》 volume : 15-9-6 | 20 or 10 mt hsw
skill : elevated strict hspu / box pike pushups / pike pushups | banded strict ring dips / knee pushups
HSW –》 sub : walk to wall / handstand walk away wall / handstand wall plate walk

💥 metcon
” MONA LISA “

EMOM 20′ alt.
1 ) 14/11 kcals echo bike
2 ) 5 bmu
3 ) 20 wb shots 9/6
4 ) 5 sandbag shouldering

RX SB 70 / 45
SCL –》 weight : SB 45 / 30 – 30 / 20
MB 6 / 3
skill : banded strict bmu / c2b / pullups / banded strict pullups

volume : 3-5 bmu / 15-1
20 wb shots/ 3-5 SB

💥metcon
” QUEENS DON’T “

3 RFT
20 db box step overs
30 db alt. reverse lunges
40 alt. one leg ttr
400mt run with MB 9/6 each player

time cap 30′

flow –》 split work as needed with one person working a time , run TOGHETER !

RX 2 x 22.5 / 15

💥metcon
” HYPNOTIC MIDLINE “

4 x amrap 3′ | rest 1′
9 c2b
7 / leg UB pistols
5 DL

RX 100/70 | db 1 x 10/5 RX+ 120/85 | db 1 x 15/10
SCL–》 weight : 70/55 or less | no db
skill : pullups / banded strict pullups | assisted pistol / box pistol / skater squat / reverse lunges

💥 metcon
” QUARANTARDIO “

every 10’x 4 RDS
1000/800 mt bike erg
25 GHD situps
400mt run
20 burpees target 15cm

• score –》 il tempo del rnd peggiore

volume SCALING : 15-20 situps | 10-15 burpees target

skill : GHD parallel / abmat situps

💥Metcon
“KILLER BEE “

amrap 16′

16 DUCO
2 / 1 rope climb
6 DB alt. pw sn
6 c2w
8 dual DB front squat

RX 2 x 32 / 25
SCL weight : 2 x 22.5 / 15 or less
skill half rope climb / laying to stand rope climb | elevated c2w / box pike pushups /
pike pushups | 2 x CO / 1 x du / 3 x su
volume 8 DUCO – 1 rope climb – 6 pw sn – 4 c2w – 8 fr sq