Categoria: WOD

💥 metcon
” ROMANTICO FINALE “

30 – 20 – 10*
kcals row
” 2 for 1 ” wall ball shot

rest 2′

30 – 20 – 10*
kcals ski
alt. db snatch

• kcals donna –》 24 – 16 – 8

cap time 20′

RX 32 / 22.5 | 9 / 6
SCL –》 weight : 22.5 / 15 or less | 6 / 3
volume : 25 -15 – 10

💥 metcon
” ADDERALL “

part 1
0′ 00 to 6′ 00
for time
30 rmu

SCL –》 volume :15-15
skill : low ring banded strict rmu

pert 2
6’00 to 17’00
( wearing vest )

4 x 2′ ON | 1′ OFF
3 rope climb
max bjo

💥 metcon
” TAROCCHI “

amrap 20′
3 , 6 , 9 , 12…….
HSPU
C & J
KCALS

RX 40 / 30
SCL –》 weight: 35 /25 – 30/20
skill : elevated hspu / box pike pushups/ pike pushups

💥 metcon
” APPLAUSI “

for time
21 – 15 – 9

thrusters
toes to bar

RX 40 / 30
SCL –》 weight : 35 / 25 – 30 / 20 or less
skill : one leg t2b / ktc / supinated t2b

💥metcon
” TABASCO “

with a partner

6 RFT

30 KTB swings
20 burpees pullups
10 DB step over box

cap 30′

• FLOW : split the work as needed

RX 24/16 | 2 x 22.5 / 15
SCL 16/12 | 2 x 15 / 10

💥 metcon
” TURBOLENZE “

5RFT

400mt run
500mt row

• rest 2′ –

cap time 28′

💥 metcon
” LEBRON “

3 x 4′ ON | 2 ‘OFF
15 c2b + 15 t2b
8 ktb snatch L ( swing style )
8 ktb snatch R
in the time remaining max reps squat cleans
( almeno 1′ )

RX 24/16 | 60/40
SCL 16/12 | 50/35 – 40/30- 35/25 -30=20

volume 15 + 10 | 6+6
skill pullup + ktc

💥metcon
” BALLERINE & GUANTONI “

FT
2000 / 1500mt bike erg
25 bbjo
2000 / 1600mt ski or 1600mt run
25 bbjo
2000 / 1500mt bike erg

time cap 25′

💥 metcon
” SURVIVE “

for time

50 CO
40 WB SHOT
30 GHD situps / abmat situps
20 hspu

rest 2′

50 CO
40 WB SHOT
30 GHD situps / abmat situps
20 SHSPU

rest 2′

50 CO
40 WB SHOT
30 GHD situps /abmat situps
20 C2W

💥 metcon
” NO CURE “

FT
24/19 kcals echo bike
15 bmu
24/19 kcals.
12 bmu
25/19 kcals
9 bmu

time cap 12′

• each time you break the BMU you mist perform 12/10 kcals bike !

SCL –》 skill : elastic band bmu / c2b / pullup
volume : 12 – 9 – 6