Categoria: WOD

💥metcon
” MENO MALE “

amrap 20′
8 SHSPU
8 ub pistol squat R
8 feet elevated pushups 60 / 50
8 ub pistol squat L
400mt run

💥 metcon
” THE OTHER SIDE “
WITH A PARTNER

3 RFT
30 synch pushups
30 kb swings IGYG
200mt partner kb farmer carry

RX 32 / 24
SCL 24 / 16
volume 20 / 20 / 100
skill knee pushups / russian swings

💥 metcon
” RED FLAGS “

dead by clean & jerk ladder

1* min 1 cl & j + max kcal bike
2* min 2 cl & j + mac kcal bike
3* min 3 cl & j + max kcal
4* min 4 cl & j + ……….
5* min 5 , 6 , 7 ……..

continuing till failure !

• score = reps + kcals

RX 40 / 30
SCL 35 / 25 – 30 / 20 – 20 / 15

💥 metcon
” KILL THE LIGHT “

4 RFT
6 parallette SHSPU *
12 BBJO 75/60
18 mb situps
24mt walking lunges

rest 2′

scl –》 skill : bbjo 60/50 or bbso | elevate shspu / box pike pushup

💥 metcon
DEEP SEA

part 1
amrap 12′
25 wb shot 9/6
250 / 200mt ski
2 rope climb ( ladder + 1 )

part 2
in 7′ find 1 RM of :
1 dl + 1 squat clean + 1 hang squat clean + 1 split jerk

SCL –》 half rope climb / pull to stand rope climb

💥metcon
” STAY AWAKE “

for time
11 bmu
22 alt. db snatch
9 bmu
18 alt. db snatch
7 bmu
14 alt. db snatch
5 bmu
10 alt. db snatch
3 bmu
6 alt. db snatch

RX 20/15
SCL –》 weight : 15 / 10 or less
skill : strict banded bmu / c2b / pullup / strict banded pullup

💥 TEAM WOD
with a partner

PART 1
for time
100 wall ball shot 9/6
👉 relay mode
time cap 5′

⏱ rest 1′ -》 DIRECTLY INTO

PART 2
for time

6 rds ( 1 rnd each )
3 wall walks
6 shuttle run ( 1 = 8mt + 8mt )
9 power snatch @ 40/25
time cap 7′

⏱ rest 1′ -》 DIRECTLY INTO

PART 3
for weight
in 4′
each player will find the haviest complex for
3 power snatch + 2 hang squat snatch + 1 over head squat

• score is total weight lifted ( both )

Total time 18mins

💥metcon
” STRENGHT IN DEPTH 22 | wod 1 “

for time
1000mt run
2000mt row
300 double unders
1000mt run

cap 28 ‘

volume SCALING 500 – 1000 – 150 – 500

💥metcon
” WORTH THE WAIT “

for time & kcals

20 t2b
10 power cleans ( lighter )
20 HSPU

2′ max kcals bike

20 t2b
10 power cleans
10 SHSPU

2′ max kcals bike

20 t2b
10 power cleans ( havier )
5 c2w SHSPU

RX 40-50-60 / 30-35-40
SCL –》 weight : 50/35 – 40/30 – 30/20
skill : kte / ktc | elevated SHSPU / box pike pushups

💥metcon
” BLABLABLA “

in 2.30 perform
21 c2b
21 db’s deadlift
max bbjo in the time remaining

rest 1′

in 2′ perform
15 c2b
15 db’s deadlift
max bbjo in the time remaining

rest 1′

in 1’30” perform
12 c2b
12 db’s deadlift
max bbjo in the time remaining

rest 1′

in 1′ perform
9 c2b
9 db’ s deadlift
max bbjo in the time remaining

RX 2 x 22.5 / 15
SCL –》
weight : 2 x 15 / 10
volume : 15-12-9-6
skill : pullup / elastic band strict pullup | bbsob