Categoria: WOD

💥metcon
” HURRICANE “

EMOM till complete 70 ohs
5 kcals
7 pw sn
max ohs

RX 35 / 25
SCL
weight–》 30 / 20 -20 / 15
volume –》 4 + 6 – 3 + 5

💥metcon
” VARENNE “

in 14 ‘

PART 1
amrap 8′
12 C2B
10 shuttle run ( 1 = 7,5mt )
8 C & j ( any style )

PART 2
in 6′ find
1RM hang clean ( any style )

RX 50 / 35
SCL –》 weight: 40 / 30 – 30/ 25
skill–》 pullups – banded strict pullups

💥 metcon
” RING & SQUATS | WZA ’23 “
15 / 12 rmu
15 back squat
12 / 9 rmu
12 front squat
9 / 6 rmu
9 over head squat

time cap 9′

RX 70 / 45
SCL weight –》 60/40-50/35-40/30- 35/25
volume –》 9-6-3 rmu
skill –》 seated banded strict rmu

💥 metcon
” COOKIES ‘ N CREAM “

5 x 2 30″ ON – 2.30″ OFF
29/21 kcal bike erg
30mt burpees broad jump
max single unders

SCORE is total single unders !

HERO WOD
” KEITHROY MAYNARD “

5 RFT
44 box step up ( 60/50 )
12 pushups
12 air squat*

RX wearing vest

• on the 5th round do 15 air squat

💥metcon
” OPEN 20.2 “

amrap 20′
4 db thrusters
6 t2b
24 du

RX 2 x 22.5 / 15
SCL –》 weight : 2 x 20 / 12.5 – 2 x 15 / 10 – 2 x 12,5 / 8 – 2 x 10 / 6
skill : one leg t2b alt. – ktc – supinated t2b
s.u.

💥metcon
” ACQUA TONICA “
for time

15/11 kcals bike
21 hspu
15/11 kcals bike
15 hspu
15/11 kcals bike
9 hspu

rest 2′

21/16 kcals ski – row
16 mt hsw
21/16 kcals ski – row
16 mt hsw
21/16 kcals ski – row
16 mt hsw

RX as prescribed
SCL 15-12-9 hspu | db bear crawl 2 x 15/10 sub hsw | elavated hspu or box pike pushup

GO HEAVY
A. EMOM 12′
1 SQUAT CLEAN

B. EVERY 2′ X 5 sets
find your 5 RM

C. AMRAP 10′
20mt / side db or ktb filly carry
12 barbell curl
12 db bent over row
6 barbell pushup close grip

💥 metcon
” OPEN 19.4 “

for time
3 rds
10 snatches
12 bfb
rest 3′
3 rds
10 bmu
12 bfb

time cap 12′

RX 40 / 30
SCL –》 weight : 35 / 25 – 30/ 20 – 20 / 15
skill : c2b or pullups

💥metcon
” open 19.1 & friends “

part 1 – amrap 15 ‘
19 wb shot 9/6
19 kcals

part 2 – in 6′ establish
1 RM STOH from rack

RX as prescribed
SCL –》 weight : 6 / 3
volume : 10 reps