Categoria: WOD

mercon
” 3 bitches “
for time
10-8-6-4-2
synchro wall walks
20-16-12-8-4
db devil presses IGYG
40-32-24-16-8
db deadlift IGYG

RX 2 x 20 / 15
SCL 2x 15 / 10 | half wall walks

metcon
” un popular “

for time
42 kcal
21 strict hspu
12 bar muscle up

• rest 1.00 –
  30 kcal
  15 strict hspu
  9 bmu
• rest 1.00 –
  15 kcal
  9 strict hspu
  6 bmu

SCL elavated hspu or box pike pushup | banded bmu or banded strict pullup

snatch
every 1.30″ x 7 sets
2 hang squat snatch single

• aumenta il carico ad ogni set in modo progressivo

every 2.30 x 4 sets
6-4-3-2
snatch deadlift tempo 30×1

• aumenta fino alla doppia piu’ pesante

metcon
” HALF BULL “
for time

100 double unders
50 over head squat
50 toes to ring
100 double unders

time cap 20′

RX 50 / 35
SCL 30 / 20 | knee to chest | su x 3

metcon
” fallen angel “

amrap 30′
1 rnd alternated for each player

5 pw sn T & G
13 pushup HR
9 box jump

RX 50/35
SCL 40/30
BEG 30/20 | knee pushup | box stepup

metcon
” vipero “
for time

10 wall walks
20 burpees bjo
30 toes to bar
40 hand stand pushup
30 toes to bar
20 burpees bjo
10 wall walks

SCL 5 wall walks | ktc | elevated hspu orbox pike pushup

metcon
” NOSTROMO “
4 RFT
400mt run
24 wallball shot 9/6
6 rmu

• 1′ rest –

SCL 6/3 | banded rmu

metcon
” DT & friends “
5 fucking rounds for time
12 deadlift
12 c2b
9 h pw cl
9 c2b
6 stoh
6 c2b

RX 60 / 40
SCL 40 / 25 | banded strict c2b

metcon
” Mikko’s triangle “
Emom 39′
a. 1′ row
b. 1′ ski/ run
c. 1′ bike
d. 1′ rest

🎯 mantenere le stesse kcal ad ogni round per tutto il tempo !

metcon
” AIDA ”
for time

800mt run

then 5 rds
10 DL
12 BJO
14 PULLUPS
then
800mt run

RX 100/70 | 75/60
SCL 70/50 | 60/50 | strict banded pullup