Categoria: WOD

metcon
” motordrome “

30.20.10.20.30
burpees bjo
kcals row / bike erg / ski erg / shwinn air bike
or
21.14.7 14 21 kcals assault bike

scl 15.10 5 10.15 bbjo

bulletproof
every 1′ x double unders till complete 200 reps
scl 100 | 5′ di pratica

metcon
” ride the dragon “

Part 1

for time
12 burpee BMU
21 PW SN
100 DU

• REST 2′ –
  9 burpee BMU
  15 PW SN
  100 DU
• REST 1′ –
  6 burpee BMU
  9 PW SN
  100 DU
  time cap 15′

Part 2

7′ to find your
5RM thrusters from floor

RX 40/30
SCL 30/20 | 15/12/9 burpee pullup | 100 su

metcon
” blister “

3′ ON – 2′ OFF x 4 rds
20/15 kcals row
8-10-12-14 strict HSPU
in the time remaining max reps abmat situp

SCL 4-6-8-10 SHSPU or box pike pushup

bulletproof
every 1′ max strict pullup till complete 30 reps ( scegli il tuo massimo numero di reps sostenibile e replicabile , fino a completare 30 reps )

HEAVY DAY
every 2.30 x 6 sets fro. floor
1 clean deadlift + 1 hang squat clean + 1 split jerk
trova il complex piu pesante nella forma migliore

every 2.30 x 5 sets from floor
10 front squat
8 fr. sq.
6 fr. sq.
4 fr. sq
2 fr. sq.

bulletproof
3 sets
8-6 reps shoulder press from floor
rest 1.30

hero wod

” THE BATMAN “

for time

buy in

100 air squat

50-40-30-20-10 reps

box jumps 60/50

wall ball shots 9/6

ktb swinga 24/16

RX * wearing vest 9/6

buy out

4 rds of 5 deadflift @80%

METCON

“polyghost “

Part 1
3 RFT
15 CL & J
20/15 KCAL
25 TTB
time cap 15′

rest 1′

Part 2
in 7′ find your heavy complex
1 deadlift + 1 clean* + 1 hang clean* + 1 jerk
*any style

metcon
” CrossFit.com “

amrap 10′
3 ohs
30 du
6 ohs
30 du
9 ohs
30 du
etc……

rx 40 / 30
scl 30 / 20 | su x 2

metcon
” black rain “

AMRAP 25′
2 rope climb
4 strict hspu
4 hspu
8 pistol squat alt.
8 boxjump
1′ rest after each 3 rds

metcon
” teatriz “
for time

3 rds
9 devil presses
12/8 kcal assault bike
15 pullups

rest 2′

2 rds
9 devil presses
12/8 kcal assault bike
15 pullups

rest 1′

1 rds
9 devil presses
12/8 kcal assault bike
15 pullups

conversioni
15/11 row – ski – bike erg – schwinn bike
200/150 mt run

rx 2 x 20/15
scl 2 x 15/10 | strict banded pullup

accessory work
3 x 8-10 / arm chainsaw row
rest 1′

metcon
DCC event 5
2.4.6.8.10
ring muscleup
thrusters

rx 50/35
scl 40 /25 | strict ring dip or banded seated rmu

bulletproof
emom 10
1 power clean start from wod weight