Categoria: WOD

C L O S E D

A. emom 12 ‘
1 squat snatch
find your heavy single of the day

B. every 3′ x 5 sets
5 back squat
find your 5rm

💥metcon
” ERWIN “

4 x 3′ ON | 1.30″ OFF
100 du
10 bmu
max reps C & J ( any style )

score is total C & J

Rx 70% 1 rm C & J
SCL ogni esercizio deve stare nel munuto altrimenti scalo il volume
skill –》 c2b sub bmu / pullup sub c2b / banded strict pullup

💥metcon
” ASFALTO CALDO “

for time

80 / 60 kcals ski
40 DL
20 bbjo
40 DL
80 / 60 kcals ski

RX 100 / 70 | 75 / 60
SCL –》 weight :
90/60 – 80/55 – 70/50 – 60/40 – 50/35 – 40/30
skill –》 bbjo 60/50 or bbso

💥 metcon
” IPERCALISSE “

Amrap 20′
4 wall walks
6 strict pullups
8 strict ring dips
14 alt. pistol squat

RX wearing vest
SCL weight –》 no vest
skill –》 banded strict pullup | banded strict ring dip | half wall walks or box walks | assisted pistol or box pistol or reverse lunges w/ mb

💥 metcon

• GRIPPY “

amrap 12′ ( ladder)

12 t2b ( numero fisso )
6 DB’S step over box ( + 3 each rnd )
6 DB’S hang power snatches ( + 3 )

RX 2 x 20 / 15
SCL 2 x 15 / 10 | one leg t2b or ktc or supinated t2b

💥 metcon
” HALF TRIPLE THREE “

FOR TIME

1500 mt row / ski *
150 du
2500mt run

• 3000mt bike erg / 90 kcal air bike

💥metcon
“DYNG SPIRIT “

5 x 2.30″ ON | 1.30″ OFF
12/9 kcals bike
4 rmu
3 snatch

flow : una vomta scelto il peso del round negli snatch non si puo cambiare , score il totale dei kg sollevati in tutti i rds posso aumentare o diminuire nel recupero.

VOLUME SCALING –》 2-3-4 RMU
SKILL SCALING–》 seated strict banded rmu

💥metcon
” ORLANDO “

every 2′ x 30′
A ) 400mt run
B ) 30 c2b
C ) 100 double unders
D ) 20 alt. pistol squat
E ) 20 strict HSPU

Score completo RX 510 reps , la corsa non conta !

SCL volume –》 20 c2b or pullups | 15 elevated SHSPU or box pike pushup or pike pushups

” CHAD “
1000X hero wod

for time
1.000 step up @ 20 inch

RX WEARING A GORUCK @20 / 10
SCL BODY WEIGHT