Categoria: WOD

METCON
” DISCESA LIBERA “
for time

400mt run

80 back rack back step lunges alternated*
70 chest press on the floor*
60 barbell row*
50 front squat*
40 good mornings*
30 curl & presses*
20 barbell situps* *EMPTY BARBELL 20/15

4000mt run

FINISHER
for time
150 russian twist @ body weight

metcon
” gemini “

i go you go
in team x 2

for time

16 rope climb

then 3 rds
18 power clean
12 stoh

then
16 rope climb

RX 60 / 40
SCL 40 / 25 | half body rope

bulletlroof
tabata pushup with a partner
1 rnd each alternated

score is total reps

METCON
“Leonida “
emom 24′ alt.
A 10 wb shot + max burpees target
B 10 c2b + max kcal
C rest

RX 9/6
SCL 5 WB | strict banded pullup

metcon
” criminal “

3RFT
30 abmat situp plate 15/10
12 ring muscle up
rest 1′ after each round

then
800mt run

SCL 25 abmat situp | banded rmu or strict ring dip

bulletproof
EMOM 5′
20 wall tap shoulders

HEAVY DAY
A. emom 12′
0′ 3 power snatch T & G
1′ 3 over head squat
2′ 3 snatches push jerk

B. 8 sets x 1 hang squat snatches
every 1 ‘
find your heavy set
start from 60% 1RM

metcon
” KAMASUTRA “

4 RDS –》3′ On / 2′ Off

28 / 18 kcals row- ski – bike erg or schwinn or 17 / 12 ass bike or 300/250mt run
10 strict hand stand pushup
max reps squat clean

RX 60/40
SCL 40/30 | elevated strict hand stand pushup or box pike pushup

metcon
” ASSENZIO “
10 rds – 1′ On / 2′ Off
3 DL
max kcal ALL OUT

RX 120/75
SCL 60 /40 or less

bulletproof
for time
10-20-30-40-50-60 d.u.
after each set 10 db curl presses
time cap 10′

day 5
team wod

warmup
2 sets
30″ plank elbow
15 abmat situp
15 scalular pullup
15 plate squat 10/5

practice & progression
2 db front squat
toes to ring

partner wod
” starzinger “

for time
27.21.15.12.9
dual db front squat*
toes to rings*
synchro abmat medball situp 9/6

*I GO YOU GO

rx db 2 x 20/15
scl db 2 x 15 /10 | knee to chest or 1 leg ttr | mb 6/3 or bw

metcon
” little havana “
amrap 20′

0′ max reps hspu
1′ max reps pullups
2′ max reps pushups
3′ max reps bar muscle up
4’max reps pistol squat

score is total reps

scaled version
elevated hspu or box pike pushups
banded strict pullup
knee pushups
box step up w/ medball
strict ring dip or banded bar mu

metcon
” celebrity wod : jonne kosky”

4 RFT
21/16 kcals
15 thrusters
9 burpees bar facing
rest 1′ after each rnd

time cap 30′

rx 40/30
scl 25/15

core
3 x 10-12 bb situp
rest 1′