Categoria: WOD

metcon
” pillole fucsia “

3 RFT
2′ max kcal
7 ring muscle up
10 hang squat clean
rest 2′

rx 60/40
scl 40/30 | seated banded strict rmu

accessory work
3 x 12/10 db floor press
rest 1.30

metcon
” autostop “

amrap 20′
300mt run
10 strict hspu
8 strict ring dip
6 strict pullup

SCL box pike pushup or elevated hspu | strict banded ring dip | strict banded pullup

core
3 x 10/side elbow plank rotation
rest 1′

Hero WOD

MORRISON
for time
50-40-30-20-10

wall ball shot 9/6
boxjump 60/50
ktb swing 24/16

team wod x 2
” storia bella “

for time
10 rds for each player

10-9-8-7-6-5-4-3-2-1

kcal bike
barbell front squat
2 db step over box

rx 50/35 – 2 x 20/15
scl 40/25 – 2 x 15/10

metcon
” MARACAIBO II “
4 rds 2′ ON – 2′ OFF
15 /11 kcals row /ski / bike erg / air bike or 11/8 assault bike
15 deadlift
max bmu in yhe time remaining

rx 80/50
scl 50/35 | banded bmu or jump box bmu or pullup

accessory work
3 x max pushup tempo 3.1.x.1
rest 1′

” STRONG MAN FOR STRONG GIRLS “
team x 3
for time

3 rds
9 D ball cleans over the bar
60mt big huge carry D Ball
9 D ball squat
then
90 burpees over the wall
then
accumulate 1500 / 1209 kg totali di barbell thrusters

metcon
” XOX”
amrap 20′

10 hspu
20 alt. pistol squat
30 toes to ring
15 hspu
30 alt. pistol squat
45 toes to ring
20 hspu
40 alt. pistol squat
60 toes to ring
25 hspu
50 alt. pistol squat
75 toes to ring
30 hspu
60 alt. pistol squat
90 toes to ring

scl box pike pushup or knee pushup | assisted pistol squat | supine TTB

CORE TRAINING
3 x 45 ” superman hold
rest 1′

metcon
” house burning “
for time

600mt run
30 c2b.
9 h pw sn

• rest 1′-
  400mt run
  20 c2b
  7 h pw sn
• rest 1″-
  200mt run
  10 c2b
  5 c2b

rx 50/35
scl 40 /30 | pullup or banded strict pullup

hero wod
” holleyman”

30 RFT

5 wallball shot 9/6
3 hand stand pushup
1 power clean 80/60

cap 30′

scaled version
20 rounds ! 5 wb 6/3 ! 5 pushup ! 1 pw cl 40/30

metcon
” mariachide “
for time

21-15-9-15-21
partner deadlift
synchro facing bar burpees

RX 100/70
SCL 80/60