Categoria: WOD

metcon
” NOSTROMO “
4 RFT
400mt run
24 wallball shot 9/6
6 rmu

• 1′ rest –

SCL 6/3 | banded rmu

metcon
” DT & friends “
5 fucking rounds for time
12 deadlift
12 c2b
9 h pw cl
9 c2b
6 stoh
6 c2b

RX 60 / 40
SCL 40 / 25 | banded strict c2b

metcon
” Mikko’s triangle “
Emom 39′
a. 1′ row
b. 1′ ski/ run
c. 1′ bike
d. 1′ rest

🎯 mantenere le stesse kcal ad ogni round per tutto il tempo !

metcon
” AIDA ”
for time

800mt run

then 5 rds
10 DL
12 BJO
14 PULLUPS
then
800mt run

RX 100/70 | 75/60
SCL 70/50 | 60/50 | strict banded pullup

metcon
” GALAK”
5 RFT IGYG
20 DB devil presses
20 DB front squat
20 toes to ring

RX 2 x 20/15
SCL 2 x 15/10 | ring knee raise

metcon
” hard to handle “

EMOM as long as possible ( time cap 20′ )
4 hspu
4 kcal row
4 lateral burpees over row

SCL 3-3-3

A. every 1.30 x 6 sets
1 clean deadlift + 1 clean pull + 1 squat clean + 1 split jerk T & G
find your heavy set

B. 4 sets
6 – 4 – 3 – 2
front squat tempo 21X1
rest 2′
find your heavy set

metcon
” franta sulla neve “
FOR TIME

15-12-9
thrusters
pullups
kcal ski

• rest 1′ –
  12-9-6
  thrusters
  chest to bar
  kcal ski
• rest 1′ –
  9-6-3
  thrusters
  bar muscle up
  kcal ski

RX 40/30
SCL 30/20 | banded strict pullup / c2b / bmu

metcon
” armageddon “

amrap 10′
30/22 kcal ass bike or 40 /30 row – ski- bike erg – schwinn bike
10 power snatch
60 double unders

RX 50 / 35
SCL 40 / 25 | su x 3

metcon
” Pennyworth”
AMRAP 20′ alt.
A ) 5 strict HSPU
10 pistol
15 pushup
B ) 5 strict pullup
10 strict ring dip
15 situps

RX come prescritto
SCL box pike pushup or elevated strict hspu | assisted pistol squat | knee pushup | banded strict pullup | banded strict ring dip |