Categoria: WOD

metcon
” CATRAME “

FOR TIME
600mt run
10 wall walks
21 cl & j

• rest 2 ‘ –
  600mt run
  10 w.w.
  15 cl & j
• rest 2′ –
  600mt run
  10 w.w.
  9 cl & j

RX 60 / 40
SCL 40 / 25 | HALF W.W.

metcon
“drippin in recco”

3 RFT
150 D.U.
25 synch alt. db snatch
25 synch db goblet squat
25 synch ttb

RX 1 X 20/15
SCL 1 x 15/ 10 | SU x 2 | ktc

metcon
” ACID BAR “
for time

30 wall ball shots
12 bmu*
30 wall ball shots
9 bmu*
30 wall ball shots
6 bmu*

• ogni volta che dividi i bmu esegui 10 regular burpees

SCL 9-6-3 or banded bmu or 18-15-12 strict ring dips

A. EMOM 6′
6 snatch balance 20/15

B. EMOM 10′
1 squat snatch
incrementa il carico sino alla singola più pesante dwl giorno

C. every 2′ x 3 sets
5 snatch deadlift @1RM snatch

metcon
” siberiano “

amrap 12′
4 thrusters
8 c2b
12 bfb

RX 60 / 40
SCL 40 / 25 | pullups or strict banded pullups

metcon
” VECNA “

5 RDS 2.30 ON – 2.30 OFF
24 / 18 kcals
10 D ball clean over shoulder
max DU in the time remaining

score in D.U.

metcon
” ALLEGRO ANDANTE “

amrap 20′
FOR REPS
12 strict ring dip
12 toes to bar
12 burpees box jump 60/50

• every 4 rds take one minute rest !

SCL elastic bend ring dips | burpees step up | one leg ttb alternated or ktc

partner wod
” COSTA CARO “

4 RFT
750 / 600 mt ski – row or 1500 / 1200 mt bike erg
15 SDLHP
15 THS

RX 40/30
SCL 30/20

metcon
” il conto , grazie “

amrap 10′
ladder +2 reps each round

2 deadlift
2 hspu

RX 100/70
SCL 60/40 | box pike pushup or elevated hspu

metcon
” JUMPER “
6rds x 2′ ON – 1′ OFF

200mt run
max burpees broad jump 1,5mt in the time remaining