Categoria: WOD

metcon
” SKYDIVE “

3 RFT

10 power snatch
20 toes to bar

time cap 7′

RX 50/35
SCL 30/ 20 | one leg t2b or k2c

🔫bulletproof
in 10′ find your heavy single squat snatch

metcon
” marion cobretti “

3′ ON – 2′ OFF x 5 rds
1 ‘ max kcals
20 bjo
max reps double unders in the time remaining

score is kcals + du

scl 15 bjo | su

mobility
roller foam

” car 294 “

amrap 25′
18 kcal
12 reverse lunges alternated
12 jumping air squat
16 wall ball situps
18 burpees

• every 5 min perform 7 puhups

metcon
celebrity wod COLE SAGER

every 5′ x 4 rds
40/30 kcals row -ski – bike erg -air bike or 28/21 ass. bike
15 bbjo
12 c2b

SCL 10 bbjo o step over | banded strict pullup or pullup

BULLETPROOF
for reps
1′ abmat situps
1′ pushups
45″ abmat situps
45″ pushups
30″ abmat situps
30″ pushups

HEAVY DAY

A. every 2′ x 5 sets
4 muscle clean + 4 push press T&G
find your dayly heavy set

B. every 2′ x 5 sets
3 position power clean ( hang / knee / floor ) + 3 jerk ( any style ) UB
find your heavy set
power clean + jerk x 3 volte unbroken

accessory work
2-3 sets
6/8 bb curl
6/8 db plank side rotation
rest 1′

metcon
” fata morgana “
for time
20 front squat
30 hspu
40 t2b
50/37 kcal row

rx 70/45
scl 40/30 | box pike pushup | ktc or one leg t2b

metcon
celebrity wod ” jordan troyan”

every 5′ x 4 rds
400mt run
20 alt. db snatch
15/10 kcals row/ski/ bike erg / air bike or 12/8 assault bike

rx 20/15
scl 15/10

core
3 x 20 landmine bb twist

metcon
” SBRONZA “

for time
70 ring dip
80 toes to bar
90 pushup
100 alt. pistol squat

*any partition is allowed

metcon
” rapido lento “
3 x 4′ ON / 2′ OFF
120 double unders
14 strict HSPU
in the time remaining amrap
2 power clean
2 front squat
2 push jerk

rx 60/40
scl 30 /20 | elevated shspu or box pike pushup

bulletproof
3 x 8 bb z-press
rest 1.30

etcon
” belva “

for time
21.15.9
chest to bar pullups
over head squat
RX 40/30
SCL 30/20

bulletproof
in 7′ build an heavy single power snatch