Categoria: WOD

💥metcon
” NANCY | CF GIRLS “

5 RFT
400mt run
15 OHS

RX 43 / 30
SCL weight –》 35 /25 – 30/20 – 20/15

” MONSTER CHIPPER “
FOR TIME

30 DEVIL PRESSES
60 REGULAR BURPEES
120 AIR SQUAT
2K ROW

RX 2 x 20/15
SCL 2 x 15/10
volume –》 20-40-80- 2k

💥 metcon
” 300 in BOLGIA “

for time

25-20-15-10-5

T2B
alt. pistol squats
ring dips

SCL –》 volume : 20-16-12-8
skill : one leg t2b / ktc / supinated t2b | banded atrict ring dips | assisted pistol squat / box pistol squat / reverse lunges

💥 metcon
” LE SUORE “
every 2′ x 30mins ( 3 RDS )
A . 30 / 22 kcals
B. 15 BBJO
C. 20 pw sn
D. 15 RMU
E. rest

RX 40 / 30
SCL –》 weight : 35 / 25 – 30 / 20 – 20 / 15
skill : burpees box step over | seated banded strict rmu
volume : 1.30″ ON – 30″ OFF

💥 metcon
” CONSENSE “

amrap 4′ | ladder + 5 reps each rnd
5 hpc
5 hspu

• rest 1′ –

amrap 4′ | ladder + 5 reps each rnd
5 stoh
5 c2b

• rest 1′ –

amrap 4′ | ladder + 5 reps each rnd
5 front squat
5mt hsw

RX 60 / 40
SCL –》 weight : 50 / 35 – 40 / 30 – 35 / 25 – 30 / 20 or less
skill : elevated hspu / box pike pushup / pike pushup | wall walks | pullup / banded strict pullup

💥 metcon
” SUB 23.3. “

amrap 14′
10 devil presses
30 wb shot
70 du

RX 2 x 20/15 | 9/6
SCL 2 x 15/10 | 6/3 | su x 2

OPEN WORKOUT 23.3 REDO

💥metcon
OPEN 23.3

starting with 6 minutes time cap ,
complete as many reps as possible of :

5 wall walks
50 double unders
15 snatches ( weight 1 )
5 wall walks
50 double unders
12 snatches ( weight 2 )

• if completed before 6 minutes time cap , add 3 minutes to the time cap and complete :

20 strict hand stand pushup
50 double unders
9 snatches ( weight 3 )

• if completed before 9 minutes time cap , add 3 minutes to the time cap and complete :

20 strict hand stand pushup
50 double unders
6 snatches ( weight 4 )

💥metcon
” DOLCE & BANANA by PROVEN “

10 RFT
40 double unders
5 squat clean thrusters

RX 50/35
SCL 40/30 -35/25 – 30/20 – 20/15
single unders x 2

💥metcon
” TANTO PIOVE “

every 6 ‘ x 4 RDS
15 c2b
8mt + 8mt ktb front rack R & ktb OH rack L walking lunges
30 / 22 kcals echo bike
8mt + 8mt ktb OH rack R & ktb front rack L walking lunges
15 t2b

RX 2 x 24 / 16
SCL weight –》2 x 16 / 12
skill –》 pullup / banded strict pullup | one leg t2b / ktc