Autore: Italo

metcon
” messed up “

for time
800mt run
12 hang squat clean
27 pullups
rest 1.00
600mt run
12 hang squat clean
21 pullups
rest 1.00
400mt run
12 hang squat clean
15 pullup

RX 60 / 40
SCL 40 / 30 | 21-15-9 banded strict pullup

metcon
” heavy shopping “
5 rds x 2′ ON | 1′ OFF

200 / 150 mt run
max shouldering in the time remaining

RX 45 / 30
SCL 30 / 20

metcon
” four tears “

for time
80 double unders
60 wall ball shots
40 db stoh
20 hspu

RX 9/6 | 2 X 20/15
SCL 6/3 | 2 x 15/10 | elevated hspu or box pike pushup

metcon
” BARBELL CHEMISTRY “
amrap 15 ‘

10 hang power cleans
10 alt. front rack step lunges
14 c2b ladder ( + 2 reps each rnd )

RX 60 / 40
SCL 40 / 30 | banded strict pullup or pullups

metcon
“pressure make diamonds “

5 rounds
2.30 ON – 2.30 OFF

29 / 21 kcals bike
10mt + 10mt burpees broad jumps
amrap single unders

SCL 21 / 14 kcal

metcon
” Hysteria “

every 2 mins as long as possible
35 D.U.
5 SHSPU
3 SQ. SN.
1 ROPE CLIMB

time cap 30′
( 15 RDS )
score is total reps !

RX 60 / 40
SCL 30 / 20 | single unders | elevated SHSPU or box pike pushups | half rope climb or 3 / side rope body rows

metcon
” loosing my religion “

4 rds 3′ ON | 3′ OFF
200mt run
10 BBJO
AMRAP BMU

SCL banded bmu o c2b o pullup o banded strict pullup

HEAVY DAY !

A. every 2′ x 5 sets
2 split jerk
use the haviest weight you can for each set

B. every 2′ x 5 sets
3 push presses T & G
use the haviest weight you can for each set

metcon
” shift surfing “

for time

30/22 kcals row

• rest 1′ –
  4 rds
  15 thrusters
  15 TTB
• rest 1′ –
  30/22 kcals row

RX 40/30
SCL 30/20 | 15 KTC or 14 one leg TTB alternated

metcon
” Monday Bloody Monday “

for time
1-2-3-4-5-6-7-8-9-10
shuttle run
deadlift

RX 100/70
SCL 50/35