Mese: Novembre 2021

metcon
” twinkle “

for time
20/15 kcal bike
9 hspu
100 double unders
20 toes to bar

• rest 2′ –
  20/15 kcals bike
  15 hspu
  100 double unders
  20 toes to bar
• rest 2′ –
  20/15 kcals bike
  21 hspu
  100 double unders
  20 toes to bar

strenght
30 muscle up row for time

rogue event 2
” BELLA COMPLEX “

for max load
1 squat clean
1 stoh
1 front squat
1 stoh

time cap 5′

STRENGHT
every 2′ x 5 sets
3 DL
trovala tripla piu pesante

accessory work
barbell landmine 3 x 30 twist
rest 1′

metcon
” bella fiesta “
for time

2k row /ski or 4k bike erg or 150 / 130 kcal air bike
15 over head squat
8 strict pullup + 7 bar muscle up
12 ohs
6 strict pullup + 6 bar mu
9 ohs
4 strict pullup + 5 bmu

rx 60/40
scl 40/30 tutto strict pullup or strict pullup + banded bmu
beg 30/20

HERO WOD
” OMAR “
for time

10 thrusters
15 facing burpees
20 thrusters
25 facing burpees
30 thrusters
35 facnig burppes

RX 40/30
SCL 30/25
BEG 20/15

metcon
” ostinato “
FOR TIME

30 partner wall ball 9/6
30 synch toes to bar
30 pushup ” i go you go “
100 double unders
20
20
20
100
10
10
10
100
20
20
20
100
30
30
30
100

scl 20/15/10/15/20- 70 du or 300 su – k2c or one leg alt toes to bar

metcon
” Collide “

for time
27 burpees target
21 hspu
4 ripe climb
21
15
3
15
9
2
9
3
1

tabata
dynamic lunges alt.

wod
” blueface “

5 rounds for reps
1′ max kcal
1′ max reps pullups
1′ max reps power snatches
1′ REST

rx 50/35
scl 40/25 | banded pullup
beg 30/20

metcon
” gilda “
for time

15-12-9
deadlift
ring muscle up
rx 110/70
scl 70/ 45 | banded strict ring dip

finisher
10 min practice hsw

mobility
1′ x position
straddle standing stretch
90/90 glute stretch L , R

wod
” learn to fly “

3 RFT
150 double unders
600mt run

• rest 2′ –

wod
” kick ass “
with your partner for time
75 synchro lateral pumpkin jumping*
50 synchro pumpkin push presses*
100 synchro pumpkin goblet squat*
50 pumpkin box jump” i go you go “*
75 pampkin squat ” i go you go “cleans*

• 5 synchro burpees every time your pumpkin touches the ground

use a medicine ball 9/6 as your pumpkin

core
3 x 30 mb russian twist

• rest 1′ –