Autore: Italo

metcon
” little havana “
amrap 20′

0′ max reps hspu
1′ max reps pullups
2′ max reps pushups
3′ max reps bar muscle up
4’max reps pistol squat

score is total reps

scaled version
elevated hspu or box pike pushups
banded strict pullup
knee pushups
box step up w/ medball
strict ring dip or banded bar mu

metcon
” celebrity wod : jonne kosky”

4 RFT
21/16 kcals
15 thrusters
9 burpees bar facing
rest 1′ after each rnd

time cap 30′

rx 40/30
scl 25/15

core
3 x 10-12 bb situp
rest 1′

metcon
” SKYDIVE “

3 RFT

10 power snatch
20 toes to bar

time cap 7′

RX 50/35
SCL 30/ 20 | one leg t2b or k2c

🔫bulletproof
in 10′ find your heavy single squat snatch

metcon
” marion cobretti “

3′ ON – 2′ OFF x 5 rds
1 ‘ max kcals
20 bjo
max reps double unders in the time remaining

score is kcals + du

scl 15 bjo | su

mobility
roller foam

” car 294 “

amrap 25′
18 kcal
12 reverse lunges alternated
12 jumping air squat
16 wall ball situps
18 burpees

• every 5 min perform 7 puhups

metcon
celebrity wod COLE SAGER

every 5′ x 4 rds
40/30 kcals row -ski – bike erg -air bike or 28/21 ass. bike
15 bbjo
12 c2b

SCL 10 bbjo o step over | banded strict pullup or pullup

BULLETPROOF
for reps
1′ abmat situps
1′ pushups
45″ abmat situps
45″ pushups
30″ abmat situps
30″ pushups

HEAVY DAY

A. every 2′ x 5 sets
4 muscle clean + 4 push press T&G
find your dayly heavy set

B. every 2′ x 5 sets
3 position power clean ( hang / knee / floor ) + 3 jerk ( any style ) UB
find your heavy set
power clean + jerk x 3 volte unbroken

accessory work
2-3 sets
6/8 bb curl
6/8 db plank side rotation
rest 1′

metcon
” fata morgana “
for time
20 front squat
30 hspu
40 t2b
50/37 kcal row

rx 70/45
scl 40/30 | box pike pushup | ktc or one leg t2b

metcon
celebrity wod ” jordan troyan”

every 5′ x 4 rds
400mt run
20 alt. db snatch
15/10 kcals row/ski/ bike erg / air bike or 12/8 assault bike

rx 20/15
scl 15/10

core
3 x 20 landmine bb twist

metcon
” SBRONZA “

for time
70 ring dip
80 toes to bar
90 pushup
100 alt. pistol squat

*any partition is allowed