Categoria: WOD

💥 metcon
” PLATI’ “

part 1
amrap 10′
5 bmu
7 burpees db step over box
1′ max kcal echo bike

part 2
in 7′ find 1 RM complex
1 sq sn + 1 ohs + 1 sq sn

RX 2 x 22.5 / 15
SCL 2 x 15 / 10 or less
skill –》 banded strict bmu / c2b / pulllups / banded strict pullups
volume –》 2 – 3 bmu

💥 metcon
” 64 BARRE “

64 CO
1 barbell complex*
64 CO
2 bb complex*
64 CO
3 bb complex*
64 CO
4 bb complex*
64 CO
5 bb complex*

time cap 16′
*1 bb complex = 4 C & J +4 alt. front rack step lunges + 4 back thrusters

RX 50 / 35
SCL 40/30 – 35/25- 30/20- 20/15
skill –》 32 du / 64 su

💥 metcon
” BON TON “

0.00 to 4.00
25 ttr
12 pistol squat alt.
10/8 rmu

if completed before 4′ add 4.00 to the clock and procede to
25 ttr
12 pistol squat alt.
8/6 rmu

if completed before 4′ add 4.00 to the clock and procede to
25 ttr
12 pistol squat alt.
6/4 rmu

if completed before 4′ add 4.00 to the clock and procede to
25 ttr
12 pistol squat alt.
4/2 rmu

if completed before 4′ add 4.00 to the clock and procede to
25 ttr
12 pistol squat alt.
2/1 rmu

stop at 20′

SCL –》 skill : one leg ttr / ktc
assisted pistol squat / box pistol squat / reverse lunge

💥metcon
” TIBET “

3 RFT
250/200mt ski
9 OHS
6 power snatch
3 LL ROPE CLIMB
rest 2′
cap time 15′

RX 60/40
SCL 40/30 | rope climb
volume 2 rope climb

💥 metcon
” CO – STAR “

amrap 20′

8 DB step over box
8 feet elevated pushup
8 KB SDLHP

☆ FLOW –》 I GO YOU GO ( alt. rnd )

RX 2 x 22.5 / 15 | 32/24
SCL 2 x 15 / 10 | 24/16

💥 metcon
” RECKLESS & SWEET “

every 2.30 x 7 rds ( tot. 17′ 30″ )
7 DB floor presses
14 c2b
7 thrusters

RX 2 x 20/15 | 50/35
SCL 2 x 15/10 | 40/30 | 10 pullups

💥metcon
” OVERTURE “

for time
60 bar facing burpees
50 hspu
40 db shuttle run
30 deadlift

time cap 15′

RX 1 x 10/5 | 110/75
SCL 1 x 10/5 | 90/60
skill –》 box pike pushups / pike pushups
shuttle run NO DB

volume –》 50-40-30-20

💥metcon
” SOCIOPATHIC DANCE QUEEN “

for time
100 du
24/19 kcals echo bike
400mt run
80 du
24/19 kcals
400.t run
60 du
24/19 kcals
400mt run
40 du
24/19 kcals
400mt run
20 du
24/19 kcals
400mt run

cap time 25′

💥WL
EVERY 1.30 x 6 sets
2 squat snatch @ 80%
1 sq sn @ 82%
1 sq sn @ 84%
2 sq sn @ 82%
1 sq sn @ 84%
1 sq sn @ 86%

every 1.30 x 10 sets
3 back squat @ 75%

💥 metcon
” NO MORE DRAMA “

amrap 15′
3 strict hspu
6 sandbag cleans*
9 burpees facing sandbag
12 duco

• sub with muscle clean @70/45 or 45/30

SCL –》 skill : elevated shspu / box pike pushups/ pike pushups | CO / DU / SU x 3