Categoria: WOD

metcon
” GALAK”
5 RFT IGYG
20 DB devil presses
20 DB front squat
20 toes to ring

RX 2 x 20/15
SCL 2 x 15/10 | ring knee raise

metcon
” hard to handle “

EMOM as long as possible ( time cap 20′ )
4 hspu
4 kcal row
4 lateral burpees over row

SCL 3-3-3

A. every 1.30 x 6 sets
1 clean deadlift + 1 clean pull + 1 squat clean + 1 split jerk T & G
find your heavy set

B. 4 sets
6 – 4 – 3 – 2
front squat tempo 21X1
rest 2′
find your heavy set

metcon
” franta sulla neve “
FOR TIME

15-12-9
thrusters
pullups
kcal ski

• rest 1′ –
  12-9-6
  thrusters
  chest to bar
  kcal ski
• rest 1′ –
  9-6-3
  thrusters
  bar muscle up
  kcal ski

RX 40/30
SCL 30/20 | banded strict pullup / c2b / bmu

metcon
” armageddon “

amrap 10′
30/22 kcal ass bike or 40 /30 row – ski- bike erg – schwinn bike
10 power snatch
60 double unders

RX 50 / 35
SCL 40 / 25 | su x 3

metcon
” Pennyworth”
AMRAP 20′ alt.
A ) 5 strict HSPU
10 pistol
15 pushup
B ) 5 strict pullup
10 strict ring dip
15 situps

RX come prescritto
SCL box pike pushup or elevated strict hspu | assisted pistol squat | knee pushup | banded strict pullup | banded strict ring dip |

metcon ” fluoxetina “
3 RFT

150 double unders
100 ktb swing *
50 stoh*

*IGYG

RX 40/30 | 32/24
SCL 30/20 | 16/12 su x 3

metcon
” Arkham “
5 x 2′ ON / 2′ OFF
12/9 kcal row – ski -bike erg / schwinn or 9/6 ass. bike
10 sandbag or db box step over
max RMU in the time remaining

• devi avere almeno 30″ da dedicare ai RMU altrimenti scala le reps di step over box

RX 45/25 or 1 db 20/15
SCL db 15/10 | banded strict rmu

metcon
” BEEP TEST “
EMOM for along time as possible

6 thrusters
6 pullups
6 burpees

rx 35 / 25
scl 5 -5 -5 | 30/20 | jumping pullups

metcon
” BIBLE “

4 rds x 4′ ON – 2′ OFF
400/300mt run
20 bjo
max shuttle run in the time remaining

1 shuttle run = 20mt