Categoria: WOD

metcon
” COPERNICO “

3 RFT
10 / side one arm db push jerk
30 db goblet squat
15 strict pullup

• rest 1′ –

RX 20 / 15
SCL 15 / 10 | banded strict pullup

bulletproof
10′ practice HSW

metcon
” Astruso “
partner wod IGYG

AMRAP 10′

from 0′ – 2′
amrap bfb

• rest 1′ –

from 3′ – 7′
amrap MACHO MAN COMPLEX*
-rest 1′ –

from 8′ – 10′
7 thrusters
7 pullup

*1 Macho Man Complex =3 pw cl + 3 fr sq + 3 stoh

RX 40/30
SCL 30/20

HEAVY DAY

A. emom 7′
3 position* squat clean

• 3″ in hi-hang / hang / below knee
  USA UN PESO TECNICO

B. every 1.30″ x 7 rds
1 clean DL + 1 power clean
FIND YOUR HEAVY SET

bulletproof
3 sets
10- 12 BB z-press
rest 1′

metcon
” Little Fires “

for time
15-12-9
kcal
power snatch
lateral burpees otb

rx 40/30
scl 30/20

bulletlroof
3-3-3-3
BACK SQUAT
rest as needed

metcon
” good trouble “

7′ amrap
7 clean & jerk
14 kcals ass bike / 18 kcals row-ski- bike erg-schwinn bike
7 OHS
21 double unders

RX 40/30
SCL 30/20 | SU x 2

metcon
” take a chance “

4 RDS
30″ max strict hspu
1′ max rope climb
30″ max toes to bar
1′ max box jump over

• rest 1′ –

SCL elevated strict hspu or box pike pushup | half rope climb | knee to chest | step over box

bulletproof
10′ practice HSW

” HAMMER “

5 RFT
5 POWER CLEANS
10 FRONT SQUAT
5 JERK
20 PULLUPS

• rest 90″-

RX 60/40
SCL 40/25

partner wod I GO YOU GO
5 RFT
20 hang power cleans
30 pushups
40 box jump
50 posterior lunges alternated

RX 50 / 35
SCL 40/25

metcon
” OPEN 21.2 “
10 db snatch alt.
15 brp bjo
20
15
30
15
40
15
50
15
time cap 20′

Rx 22.5 / 15
scl 15 / 10 | step over box

metcon
” AVERAU “
5 rds
3′ ON – 2′ OFF ( 25′ )
200mt run
15 / 12 kcals *
max double unders in the time remaining

• every rnd add 1 kcal

SCL se non riesco a fare almeno 70 du / su ogni rnd , scalo i mt di RUN