Categoria: WOD

metcon
” DAMN DIANE & AFTER DISTANCE “

3RFT
15 DL
15 SHSPU

rest 2′
then
1000/800mt ski / row – 2000/1600mt bike erg or conversion kcal for assault or echo bike

RX 120/85
SCL weight : 100/60 – 70/50 – 60/40 – 50/30
skill elevated SHSPU / BOX pike pushup / pike pushups

💥metcon
” MISSED TRAIN “

EMOM 20′ alt. ( 5 rounds )
1* 4 t2b + 4 pullups + 4 c2b + 4 bmu
2* 30 du + 20 crossovers
3* 8 BBJO @60/50
4* REST

SCL skill –》ktc or one leg t2b / banded strict pullups / banded c2b / banded bmu | su x 2 e du | bbso |

volume –》 va chiuso ! scalate ad un numero sostenibile !!

WL 🏋‍♂️
squat clean & jerk
2 x ( 3+1 )@77% 1RM 2 x ( 2+1 )* @80%
3 x 1 ( 1+1 )@ 82-87%***

• esegui 2sq cl drop & go poi 1 C& j
  ** esegui 1 sq cl drop , poi 1 C & j
  ***se sei in giornata parti @ 82% ed aumenta fino @ 87% , altrimenti non aumentare !

every 3′ x 4 sets
1 pause 3″ front squat + 2 front squat + 1 pause 3″ front squat @ 78-83% 1RM

💥metcon
” ALREADY OVER “
in 13′ complete

part 1
amrap 8″
8mt burpee broad jump
6 shuttle run
4 db pw cl

part 2
in 5′
find 1Rm power clean

RX 2 X 20/15
SCL 2 X 15 /10

💥metcon
” ANGIE al Cubo “
for time

70 c2b
70 hspu
70 abmat plate situp
70 alt. pistol squat

RX plate situps 20/10
SCL weight : plate 10/5 or bw
skill : pullup / banded strict pullup | elevated hspu / box pike pushup / pike pushup | assisted pistol squat / box pistol squat / medball step up
volume reps : riduci a 60 / 50

👉opzione facilitata : puoi partizionare il workout come preferisci ad esempio 10 rounds da 7+7+7+7…..

💥metcon
” TORNADO WARNINGS “

every 3′ till complete Karen ( 150 wb )
200mt run
6 ohs
max wb shots

RX 60/40 | 9/6
SCL 50/35 – 40/25 – 30/20 – 20/15 | 6/3
volume 150mt run | 4-5 ohs

💥 metcon
” BAD LOVER “

for time | IGYG
1000mt row
100 hang power cleans
100 TTR
1000mt row

RX 40/30
SCL–》 weight :30/20 – 20/15
skill : ktc

💥metcon
” SHOOTING STARS “
every 3′ x 7 rds
7 bar facing burpees
7 clusters
4 ring muscle up

RX 60 / 40
SCL –》 weight : 50/35 – 40/ 25 – 30/20
skill : seated banded strict rmu / strict ring dips
volume : 7 / 7 / 2-3-4

💥metcon
” REMEDY “

5 RFT
20/15 kcal ski / row / b.e. / schwinn bike
4 shuttle run
10 bbjo
4 shuttle run
20/15 kcal

• rest 2′ –

SCL skill –》 BBSO

🎯 target : stessi txr , all out nel 5* rnd.

avete 2′ di rest tra i rds = massima intensita , dovete morire ogni set !

💥 metcon
” R – O – M – E – O “

for time
30/22 kcals echo bike
30 DB burpees DL
7 triple touch

• rest 1′ –
  20/15 kcals echo bike
  20 DB hang power snatch
  5 triple touch
• rest 1′ –
  10/7 kcals echo bike
  10 DB devil presses
  3 triple touch

RX 2 x 20 / 15
SCL –》 weight : 2 x 15 / 10
skill : 15-12-9 c2b