Categoria: WOD

💥metcon
” ROTTAMI “

for time
BUY IN 50 BFB
then
22 – 15 – 9
strict hand stand pushups
over head squats

RX 60 / 40
SCL –》 weight : 50 / 35 – 40 / 25 – 30 / 20
skill : elevated shspu / box pike pushups / pike pushups
volume : 15 / 12 / 9

💥metcon
” ICE MACHINE “

every 4′ x 4 rds
ski / row 500/400mt
at 16′ start with the following
every 4′ x 4 rds
400mt run

💥 metcon
” GREASE “

4RFT
21 bar mix*
15 / 11 kcals echo or assault bike
9 hang squat cleans

• rest 1′ –
• 7 PULLUPS + 7 C2B + 7 T2B
  RX 60 / 40
  SCL –》 weight : 50/35 – 40/30 – 35/25 – 30/20
  skill : banded strict pullup / k2c or one leg t2b or supinated t2b / banded atrict c2b

volume : 15 bar mix ( 5+5+5 )

💥 metcon
” GLAM PARTY “

with a partner alternating full round
30 RFT

5 hang power cleans
3 burpees facing bar
1 rope climb

RX 50 / 35
SCL –》 weight : 40 / 30 – 35 / 25 – 30 /20
skill : half rope climb / pull to stand

💥metcon
” CRISTI E DIAVOLI “

4 x 5′ On | 2′ Off
run 600mt
20 ttr
7 rmu

SCL –》 volume : 15 TTR | 3-5 RMU
skill : ktc | seated banded rmu

💥WL

every 2.30 x 5 sets

DEADLIFT
find heavy double of the day

AMRAP 10′
12 db DL
9 db HPWCL
6 db PUSH JERK

RX 2 x 22,5 / 15
SCL 2 x 15 / 10

💥metcon
” GIRADISCO “

amrap 12′
8 ths
16mt hsw ( 8 + 8 )
24 crossovers

RX 50 / 35
SCL weight –》40 / 25 – 30/20
skill –》tap shoulders c2w | double unders
volume –》 8mt hsw

💥 metcon
” RADIO MAYDAY “

for time
33 – 27 – 21 – 15 – 9
kcals row / ski
alt. DB power snatch

RX 32 / 22.5
SCL 25 / 17.5 – 22.5 / 15 – 20 / 12.5 – 15 / 10

💥metcon
” CORNER STONE “

5 rounds for reps
1’00 partner wall ball shot
1’00 synch alt. db hang power snatch
1’00 synch wall walk
1’00 strict pullups IGYG
1’00 synch OA renegade rows *
1’00 REST

• 1 = 1 db pushups R + 1 db renegade rows R + 1 db pushup L + 1 db renegade rows L

RX 1 x 20 / 15
SCL 1 x 15 / 10

💥metcon
” ESCAPE ROOM “

3 RFT
10mt DB front rack walking lunges
12 burpees rmu
10mt DB front rack walking lunges
12 C & J

• rest 2′ –

RX 2 x 22.5 / 15 | 60/40
SCL : weight –》2 x 15 / 10 or less | 50/35 – 40/25 – 30/20
skill –》1 db front rack wl | burpees banded strict rmu or c2b
volume –》 8 rmu