Categoria: WOD

metcon
” black guns “

5 RDS 2.30 ON | 1.30 OFF
25 ktb swing
15 ttb
max reps wall ball shot in the time remaining

RX 24 / 16 – 9/6
SCL 16 / 12 – 6/3 | ktc pr one leg ttb

metcon
” TORNADO “
for time*

40 power clean
50 stoh
60 back squat

• every 2′ perform 5 burpees pullup

RX 40/30
SCL 30/20 | burpees target

metcon
” KANPAI “

4 RFT
10/ arm 1 db synch thrusters
5 synch wall walk
10mt /arm 1 db synch OH walking lunges

RX 1 x 20/15
SCL 1 x 15/10 | half wall walk

A. every 3′ x 5 sets
3-3-3-3-3 deadlift
aumenta il carico fino al sets piu’ pesante

B. every 3′ x 5 sets
3-3-3-3-3 shoulder presses
aumenta il carico fino al sets piu’ pesante

bulletroof
3 x 10/arm chainsaw row
rest 1′

metcon
” OVERDRIVE “

4 x 3.30 ON / 2.30 OFF
400mt run
2 LL rope climb
max repa devil presses in the time remaining

RX 2 x 22.5 / 15
SCL 2 x 15 / 10

metcon
” tre di cuori “

amrap 9′

12 / 9 kcal ski- row-bike erg -schwinn bike or 10 / 7 ass. bike
9 OHS
6 PW SN

RX 70 / 45
SCL 40 / 30

metcon
” falling back “
for time

30 abmat situps
10mt hsw
20 ttb
10mt hsw
10 bmu
10mt hsw
20 ttb
10mt hsw
30abmat situps

RX come scritto
SCL 5 wall walk sub hsw | c2b or banded strict pullup sub bmu | ktc sub ttb

HERO WOD
” HOLLEYMAN “
30 rds for time

5 wallball dhot 9/6
3 hand stand pushup
1 power clean 100/70

metcon
” toxic summer “
for time
IGYG

2k ski / row or 4k bike erg or 100 kcal ass. bike
21 hang power clean
43 front squat
1 k ski / row or 2 k b.e. or 60 kcal ass.b.
15
40
500mt ski / row or 1k b.e. or 40 kcalass.b.
9 hang power clean
18 front squat

RX 60 / 40
SCL 40 / 25

metcon
22.2 metaverso

EMOM as long as possible w / rest Bonus*

10 DL
10 BFB
*potete prendere 1min di rest quando volete, ma dovete cmq co.pletare 10 RDS.
se un rnd lo sbaglio , prendo 1min rest ed aggiungo 1 rnd , il totale deve essere sempre 10 RDS !

RX 100 / 70
SCL 50 / 35
master 80 / 55