Categoria: WOD

metcon
” Annie Thorisdottir ”

for time

complete 4000/3600 mt bike erg – 2000/1800 mt rowor ski – 150/100 kcalsAB – 180/130 kcals air bike
*deficit EMOM
minute 1 = 1 burpees
minute 2 = 2 burpees
minute 3 = 3 burpees
etc…
DEATH BY BURPEES

TIME CAP 30′

metcon
” Arielle Loewen “
every 3′ x 10 rds

12/9 kcals row – ski – bike erg – schwinn bike or 8/6 kcals assault bike
6 thrusters
3 rmu
RX 40/30
SCL 30/20 | banded seated rmu or 4 strict pullup

CHRISTMAS CHALLENGE

for time

STATION 1
10′ to complete
25 burpees
25 pullup
25 + 25 one arm db push press 20/15
75 air squat

• rest 2′ then rotate to

STATION 2
10′ to complete
3 rds of
3 wall climb
16 deadlift 60/40
3 wall climb
8 hang squat clean 60/40

• rest 2′ then rotate to

STATION 3
300 double unders or 900 single unders
400mt run
100mt walking lunges

scaled version
bande pullup
barbell 40/25
db 15/10

a.5 sets unbroken of
3 muscle snatch +
3 push press snatch grip +
3 over head squat

*peso tecnico !

B.every 1’30” x 8 stes
2 squat snatch ( no T&G) )
GO HEAVY

CORE
BB SITUPS
3 X 12
rest 1′

metcon
” RUDOLPH “

AMRAP 13′
11/8 kcal row/ ski / bike erg / schwinn bike or 8/6 ass. bike
9 STOH
5 BMU

RX 60/40
SCL 40 /25

metcon
” AVGVRI “

3′ on / 2′ off x 5 rds
77 du
21 wb shot
in the time remaining max reps deadlift

• devi sempre avere almeno 1′ per i DL

rx 9/6 – 90/65
scl 6/3 – 50/35 – 50 du /150 su

mobility
2′ x position
middle split
frog stretch

metcon
” LET IT SNOW “

amrap 12′
3 hand stand pushup
3toes to bar
3 burpees box jump over 60/50
4
4
4
5
5
5….

accessory work
3 x max reps ring body row
feet on box
rest 1′

metcon
” vitagrama “

amrap 18′
3 burpees boxjump over 60/50
3 db thrusters
3 toes to bar
6
6
6
etc…( +3 )

rx 2 x 20 /15
scl 2 x 15/10 | burpees step over | knee to chest

metcon
” montagne russe “

amrap 21′

14 double db / ktb DL
14 one db renegade row alt.
28 one db step up box
28 one db goblet squat
14 db pushup
14 one db situp

rx 20 / 15 ktb 2 x 32 /24
scl 15 /10 ktb 2 x 24/16

metcon

” moonrock ”

for time
1000 / 800 mt ski / row or double bike erg or 60 /42 kcals air bime
200 double unders
1600 / 1200 mt run