Categoria: WOD

💥Weightlifting
every 1.30 x 6 sets
1 squat snatch @ 84%
1 sq sn @ 86%
1 sq sn @ 88%
1 sq sn @ 85%
1 sq sn @ 88%
1 sq sn @ 90%

emom 10′
3 back squat @ 82%

💥 metcon
” FUZZI MEET HELEN ep.1 “

3RFT
400mt run
21 ktb swing
12 bmu

cap time 17′

RX 32/24
SCL weight –》 24/16 – 16/12
skill –》 banded strict bmu / c2b / pullup / banded strict pullup

volume –》 18 sw + 8 bmu / 16 sw + 6 bmu

💥metcon
” ELEKTRO “

for time

800mt run
30 DL
30 KTB STOH

time cap 8′

RX 100 / 70 | 2 x 24 / 16 ktb or 2 x 22.5 / 15 db
SCL 70 / 50 | 2 x 16 / 12 ktb or 2 x 15 / 10 db

💥 metcon
” HOE “

amrap 14′
2 x ( 1 wall walks + 1 c2w )
4 strict pullup
5mt hsw
12 alt. pistol squat

💥 metcon
” PARTY SONG “

with a partner
FT

1000mt row
400mt front rack DB carry
100 partner MB situps
400mt DB front rack carry
1000 mt row

RX 2 x 22.5/15 | 9/ 6
SCL 2 x 15/ 10 | 6/3

💥 metcon
” WODPORN “

FT

50 DU
30 toes to bar
30 DB’S front squat
50 DU
25
25
50 DU
20
20
50 DU
15
15

time cap 15′ ( indicativo )

RX 2 x 22.5 / 15
SCL –》 weight : 2 x 15 / 10 or less
skill : du –》 su x 2 | t2b –》one leg t2b alt. / k2c
volume 25-20-15-10 t2b e db front squat

💥 metcon
” CURACAO “

FT

1 C & J ( any style )
4 x ( 1 rmu + 1 ring dip )
2 C & J
4 x ( 1 rmu + 1 ring dip )
3 C & J
4 x ( 1 rmu + 1 ring dip )
4 C & J
4 x ( 1 rmu + 1 ring dip )
5 C & J
4 x ( 1 rmu + 1 ring dip )

time cap 12′

RX 80 / 55
SCL –》 weight : 50/35 – 60/40 -70/50 – 90/60 – 100/70 – 110/75

skill : low ring banded strict rmu + strict ring dip

volume : 2 /3 ring complex

💥metcon
“UNTZ UNTZ “

every 6′ x 5 rds
20/16 kcals ski / row
42/34 kcals bike | 600mt run
20/16 kcals ski / row

ALL CATEGORYS
volume SCL –》 36/29 kcals bike

💥metcon
” CIRCONVALLEY “

FT
1000mt row ( score )
then
4 RDS
25 PULLUP
7 STOH ( from floor)

time cap 13′

RX 70 / 50
SCL weight –》 50 / 35 or less
skill –》 banded strict pullups
volume –》 15-20 pullups

weightlifting
A. emom 10′
1 squat clean –》 start @65-70%1RM
add weight each set
find heavy single of the day

B. emom 10′
1 split jerk from rack –》 start @65-70% 1RM
add weight each set
find heavy single of the day