Mese: Agosto 2022

metcon
” tropicana “

for reps
0 – 2′
400mt run
max squat snatch
rest 1′
3′ – 6′
600mt run
max squat snatch
rest 2′
8′ – 12′
800mt run
max squat snatch

RX 60/40
SCL 30/20

metcon
“Candy butchers “

3 RFT
12 rmu
24 bjo 60/50
36 weighted v-up 10/5

SCL banded seated rmu or 18 strict ring dip | step over box | v-up bw

” SPICY FLAVOUR “
with a partner
for time till complete 1000 points

30 points =
10 burpees get over boxes
10 D- ball clean over the bar
40mt 2 ktb carry

40 points =
10 strict pullup IGYG
10 hand stand pushup IGYG
10 power clean IGYG

50 points =
60 wall ball shots IGYG
400mt run IGYG

100 points =
10 tyre flip

RX pw cl 80/ 50 | wb 9/6 | 2 ktb 32/24 | D- ball 60/40 | box get over @120

SCL 60 /30 wb 6/3 | 2 ktb 24 /16 | D-ball 40/30 | box get over @75

partner wod
” Church Girl “

for time *
21 thrusters
21 bmu
15 thrusters
15 bmu
9 thrusters
9 bmu

*IGYG
RX 40 / 30
SCL 30 / 20 | BANDED BMU or PULLUP or BAMDED STRICT PULLUP

metcon
” Crowbar “

in 16′
part 1

amrap 9′
15 ttb
10 double db front squat
10 double db hang pw sn

part 2
in the time remaining
for max load
1 squat clean

RX 2 x 15 / 10
SCL 2 x 12.5 / 8 | ktc or one leg ttb

metcon
” ghost town “

5 RFT

15/11 kcals air bike
12 MB facing burpees
6 shuttle run*
12 MB facing burpees
15/11 kcals

• rest 1:1 –

*1 shuttle run = 8mt + 8mt

metcon
” sesso selvaggio “
for time
every 4′ till complete 60 cl & j

600/500 mt row
10 c2b
max cl & j ( any style )
time cap 20′

RX 40/30
SCL 50 cl & j @30/20 | PULLUP or strict banded pullup

metcon
” alien superstar “

for time

800mt run
21 hspu
20 bjo
15 rmu

• rest 3′ –
  600mt run
  15 hspu
  20 bjo
  12 rmu
• rest 2′ –
  400mt run
  9 hspu
  20 bjo
  9 rmu

RX come prescritto
SCL elevated hspu or box pike pushup | seated banded strict rmu or strict ring dip | box 60/50

A. emom 10′
20 d.u. + 1 squat snatch*

• incrementa il carico fino al set piu pesante !

B. every 3′ x 4 sets
2 back squat*

• incrementa il carico fino al set più pesante !

C. 3 sets x 8-10 reps Z-press
rest 1′

metcon
” tarantelle “

amrap 20′
500 / 400mt row or ski or 1000/800 mt bik erg or 40/ 30 kcals echo / ass.bike ( alt. player each rnd )
30 ring dips IGYG
20 pushup IGYG
10 squat snatches IGYG

RX 60 / 40
SCL 40 / 30 | knee pushup | banded strict ring dip