Categoria: WOD

” rolling in the mud “
5 shspu ( + 2 each rnd )
10 alt. pistol squat
10 burpees target 15cm

RX come prescitto
SCL elevated shpu or hspu or box pike pushups or pike pushups | assisted pistol squat or box step ups w/ medball or reverse lunges

metcon
” Absolute Black “

every 2′ x 12 sets alternated
A. 1′ max DU | 1′ rest
B. 1′ max wallball shots | 1’rest
C. 1′ max power snatch | 1′ rest.
D. 1′ max rmu | 1′ rest

RX 9/6 | 35/25
SCL 6/3 | 30/20 | seated banded rmu

metcon
“highway to mono”

5 rds 3’30 ON – 3’30” OFF
500/400mt row
10 shuttle run*
max burpees over medball

• 1 shuttle run = 8mt

score is total numbers of burpees !

metcon
” OPEN 16 4 – 17.4 “

amrap 13′
55 DL
55 WB SHOTS
55 KCALS ROW
55 HSPU

RX 100 / 70 | 9 / 6
SCL 70 / 50 or less | 6 / 3 | elevated hspu or box pike pushup or pike pushup
VOLUME SCL 40 Reps / kcals

A. every 1.30 x 6 sets
3-3-3-2-2-2
hip snatch

B. every 3′ x 5 sets
3 back squat tempo 22×1

metcon
” HOCUS POCUS “

amrap 12′
3 snatch
6 clean & jerk
90 du

RX 70 / 50
SCL 50 / 35 – 40 / 25 | su x 2

metcon
” BAD IDEA “

5 RFT
12 squat cleans *
12 STOH *
20 partner situp w / medball 9/6

• I GO YOU GO

RX 60 / 40
SCL 40 / 30

metcon
” 400 volte “
for time

100 pullups
200mt walking lunges
100 pushups

RX as prescribed
SCL 70 – 150 – 70 | banded strict pullup | knee pushups

metcon
hero wod | NATE

amrap 20′
2 rmu
4 hspu
8 ktb swing

RX 24 / 16
SCL 16 / 12 | elevated hspu or box pike pushup | banded strict rmu or c2b or strict banded pullup

💥 metcon
” PUROSANGUE “

for time

1000 / 800mt row
then
21 – 15 – 9
OHS
T2B

RX 60 / 40
SCL 30 / 20 | ktc