Autore: Italo

💥 metcon
” TANGO “

every 2’00 x 6 sets
35 HDU or 50 DU
20-18-16-14-12-10 pullups
10 BURPEES TARGET 15cm

• score il tempo del round peggiore !

HEAVY DAY

👉 EMOM 4′
2 set x 2 power cleans @ 75%
2 set x 1 power cleans @ 77%

👉 every 1.30″ x 6 sets ( 9’00 )
clean pull + hang squat clean
2 x ( 1 + 1 ) @ 85% RM squat clean
2 x ( 1 + 1 ) @ 88%
2 x ( 1 + 1 ) @ 90%

” OPEN 24.1 “

FOR TIME
21 DB snatch arm 1
21 lateral burpees over the DB
21 DB snatch arm 2
21 lateral burpees over the DB
15 DB snatch arm 1
15 lateral burpees over the DB
15 DB snatch arm 2
15 lateral burpees over the DB
9 DB snatch arm 1
9 lateral burpees over the DB
9 DB snatch arm 2
9 lateral burpees over the DB

TIME CAP 15′

✔RX 22,5 / 15 ( age 16-54 )
✔SCL 15 / 10 ( age 16-54 )
✔ MASTER +55 15/10 | 10/5

💥metcon
” SUONDIREPS “

every 2′ x 15 RDS ( 30mins )
1 LL rope climb
3 wall walks
5/ leg UB pistol
7 burpees pullups

💥 metcon
” CORINZI “

amrap 16′
12 GHD situps
12 alt. DB hang clean & jerks
12 cals row

💥 metcon
” ZOLFO “

for time
21 DL
21 HSPU
15 DL
15 HSPU
9 DL
9 HSPU

• rest 2′ –

21 DB FR SQ
21 LATERAL BURPEES OTB
15 DB FR SQ
15 LAT BRP OTB
9 DB FR SQ
9 LAT BRP OTB

cap time 15′

💥 metcon
” MARIACHIDI “

for time
20-18-16-14-12-10-8-6-4-2
kcals row
10-9-8-7-6-5-4-3-2-1
BBJO 75/60

cap time 15′

💥metcon
” LUV THIS SHIT “

amrap 12′

1k run…..

• then –
  3 thrusters
  3 chest to bar
  6
  6
  9
  9……….
• score = total reps

💥 metcon
” SEMPREINDUE “

amrap 20′

15 wallball shots
15mt OA DB OH WL right ( 2 x 7,5mt )
15mt HSW ( 2 x 7,5mt )
15mt OA DB OH WL left ( 2 x 7,5mt )
15 GHD situps or partner MB abmat situps @9/6

💥 metcon
” TUTTECOSE “

4 x 3’00 ON | 2’00 OFF
3 rope climb
8 C2W HSPU
max kcal echo bike in the time remaining