Categoria: WOD

metcon
” friendly fire “
with a partner

amrap 20′
25 knee to elbow
50 kcal
75 pushup
50 ktb SDLHP
25 chinup

rx 32/24
scl 24/16 | ktc | banded pullup | knee pushup

metcon
“PAY TO PLAY “
10 RFT
10 STOH
35 DU

rx 10/30
scl 30/20 / 70 single unders

metcon
every 4′ x 3rds
20 burpees t2b
20 box step up
max rope climb

scl 15 – 15burpees k2c

accessory work
4 sets x 30 superman lift
rest 30″

mobility
1′ x position
standing forward fold
shinbox hip stretch

metcon
” combustione “
3 x amrap 5′

9 front squat
9 lateral bar burpees
9 chest to bar pullup
rest 1′

rx 50 /35
scl 40/25 | pullup | banded strict pullup

accessory work
3 x 10 strict press 1+1/4
rest 1′

HERO WOD
“CHARLESTON”

9 rft
9 cleans ( 40/30)
9 burpees
9 pull-ups
9 wall ball shot (9/6)
9 abmat sit.ups
9 shoulder to over head ( 40/30)
9 boxjump 60/50
9 push-ups
9 air squat

partner wod
amrap 20′

2 ring muscle up
4 db push press
8 ktb swing

any partition in allowed

RX 2 x 20/15 – 32/24
SCL 2 x 15/10 – 24/16 – seated banded strict rmu or muscle up row

metcon
” magnolias “
amrap 20′
15 push jerk
30″ max kcal
15 bjo
30″ max c2b
score is reps + kcal

rx 40/30
scl 30/20

accessory work
4 sets
30″ abmat situps
30″ rest
30″ wall tap shoulder
30″ rest

metcon
” twinkle “

for time
20/15 kcal bike
9 hspu
100 double unders
20 toes to bar

• rest 2′ –
  20/15 kcals bike
  15 hspu
  100 double unders
  20 toes to bar
• rest 2′ –
  20/15 kcals bike
  21 hspu
  100 double unders
  20 toes to bar

strenght
30 muscle up row for time

rogue event 2
” BELLA COMPLEX “

for max load
1 squat clean
1 stoh
1 front squat
1 stoh

time cap 5′

STRENGHT
every 2′ x 5 sets
3 DL
trovala tripla piu pesante

accessory work
barbell landmine 3 x 30 twist
rest 1′

metcon
” bella fiesta “
for time

2k row /ski or 4k bike erg or 150 / 130 kcal air bike
15 over head squat
8 strict pullup + 7 bar muscle up
12 ohs
6 strict pullup + 6 bar mu
9 ohs
4 strict pullup + 5 bmu

rx 60/40
scl 40/30 tutto strict pullup or strict pullup + banded bmu
beg 30/20