Mese: Ottobre 2022

metcon
” hallowen party “
for time

25 strict pullup
25 strict hspu
25 bjo

• rest 1′ –

25 c2b
25 hspu
25 bjo

• rest 1′ –

25 pullups
25mt hsw
25 bjo

SCL 15 ( TUTTO ) | elevated hspu or box pike pushup | strict banded pullups each rnd | double tap shoulder wall or box | box jump or stepups

metcon
” DOUBLE FRAN “
partner wod | I go you go

for time
21 DB thrusters
21 pull – ups
15 DB thrusters
15 pull – ups
9 DB thrusters
9 pull – ups

• rest 5′ btw rds –

RX 2 x 20 / 15
SCL 2 x 15 / 10 | strict banded pull – ups

💥 metcon
” PAUER “
for time

200 double unders
15 hang squat snatches
150 double unders
15 squat snatches
100 double unders
15 over head squat

RX 50 / 35
SCL 40 / 25 | SU x 2

metcon
” SHAKE & BOUNCE “

2 RFT
1000 / 800mt row
20 shuttle run*
800 / 600mt row
15 shuttle run*
600 / 450mt row
10 shuttle run *

• rest 5′ btw rds –

📢HEAVY DAY

A. every 2′ x 5 sets
5 – 4 – 3 – 2 – 1
power snatch T & G
use the haviest weight you can

B, EMOM 12′
incrementa il carico fino alla HEAVY SINGLE of the day

💥metcon
” FIORI & FANGO “

for time
15 dl
30 pullups
45 / 34 kcals echo o assult bike

• rest 1′ –
  12 dl
  30 t2b
  45 / 34 kcals e. – a. bike
• rest 1′ –
  9 dl
  30 c2b
  45 / 34 kcals e. – a. bike

conversioni
66 / 45 row / ski / bike erg / schwinn bike

RX 100 / 70
SCL 60 / 40 | 20 banded strict pullup | 30 knee to chest or 20 one leg t2b | 20 banded strict pullup

Metcon
” BLUE LIGHT “

every 4′ x 4 RDS ( 16′ )
500/400mt ROW
70 double unders
4 squat cleans

*score il tempo del rnd peggiore !

RX 70 / 45
SCL 70 S.U. | 40 / 30

metcon
” GREEN SCREEN “
amrap 12′

4 bmu
8/side pistol squat
12 burpees target 15cm

SCL 2 BMU or banded bmu or C2B | assisted pistol squat