Categoria: WOD

💥HEAVY DAY

every 1.30″ x 6 sets
1* wave : 3-2-1 squat snatch
2* wave : 3-2-1 sqat snatch ( peso maggiore della 1* wave )

every 2.30″ x 5 sets
5 back squat tempo 33X1

💥 metcon
” CHICKEN LEMON RICE “

with a partner
amrap 15 ‘

5-10-15-20……
C & J ( IGYG )
Sinchro situps
BJO ( IGYG ) *

• continue add 5 reps to each movement
  at the end of the round

RX 60 / 40
SCL 50 / 35 – 40 / 30 – 35 / 25 – 30/ 20

💥metcon
” GYM TROUBLE “

4 x 3 ON | 1.30 OFF ( tot 16 ’30 )

15 TTB
10mt HSW ( 5 + 5)
max burpee RMU

SCORE IS TOTAL RMU !

SCL –》 skill : one leg ttb | ktc
hand stand walk plate or walk away from wall
low ring banded rmu

💥metcon
” REVERSE REGIONALS 12.2 “

for time
30 hang cleans *
50 alt. pistol squat
2000 / 1600 mt row
cap time 17′

• any style !
  RX 100 / 60
  SCL –》 weight: 80 / 50 or less ( se col peso che hai scelto non hai almeno 5 reps UB , scala il peso)
  skill : assisted pistol / box pistol / reverse lunges
  volume : 20 – 40 – 1500/1050

💥metcon
” C2W DIANE “

for time

21 – 15 -9
deadlift
c2w

time cap 10′

RX 100 / 70
SCL –》 weight : 80 / 55
skill : elevated c2w / box pike pushups

💥 metcon
” FICTIONAL “

with a partner
amrap 12′

5 synch db front squat
5 synch db hang power cleans
5 synch burpees over db

RX 2 x 20 / 15
SCL 2 x 15 / 10

💥 metcon
” AMERICAN JESUS “

for time
400mt run
10 c2b + 1 bmu + 5 bar dips
400mt run
10 c2b + 2 bmu + 5 bar dips
400mt run
10 c2b + 3 bmu + 5 bar dips
400mt run
10 c2b + 4 bmu + 5 bar dips
400mt run
10 c2b + 5 bmu + 5 bar dips

time cap 16′

SCL –》 volume : 7 – 1 – 3
skill : pullup / banded strict pullup
banded bmu / c2b / pullup

💥 Weightlifting

every 1.30 x 5 sets
1 clean pull + 1 hang power clean + 1 power clean T & G

• increase weight till find heavy complex of the day

EMOM 10′
2 front squat

• increase weight each set

💥 metcon
” TASTE THAT “

amrap 18′
100 du
20 abmat situps
10 DB devil complex

RX 2 x 22.5 / 15 | GHD
SCL 2 x 15 / 10 | abmat situps
volume 70 – 14 – 7
su x 2

💥metcon

” THE CAPTAIN “

5 RFT

50 crossover
14 alt. db hang split snatch
200mt run
20 wall ball shots
rest 1′

CAP TIME 27′

RX 22.5 /:15 | 9/6
SCL –》 weight : 15 / 10 | 6/3
volume : 30 – 10 – 200mt – 15
skill : du | su