Categoria: WOD

💥HEAVY DAY

EMOM 9′
1 squat clean @ 85%
1 squat clean @ 85%
1 squat clean @ 85%
1 squat clwan @ 88%
1 squat clean @ 88%
1 squat clean @ 88%
1 squat clean @ 90%
1 squat clean @ 90%
1 squat clean @ 90%

every 2′ x 5 sets
push press
3-3-2-2-2

• use the haviest weight you can for each set

💥 metcon
” UN ALTRO SHOW “

for time
1000 / 800 mt ski
then
3 rds
12 – 9 – 6 rmu
20 alt. pistol squat
9 hang power snatches

• rest 2′ –

RX 60 / 40
SCL –》 weight : 50 / 35 – 40 / 35 / 30 – 20
skill : c2b / banded c2b or pullup | box stepup w / mb 9/6

💥 metcon
with a partner

” LOCO MOSQUITO “
2 RFT

800mt run toghether
30 thrusters IGYG
50 pushups IGYG

RX 60 / 40
SCL 50 / 35 – 40 / 30 – 30 / 20

💥 metcon
” FADE TO GRAY “
for time

500mt row
50 wb shot
500mt row
50 dl
500mt row

RX 100/70 | 9/6
SCL –》 weight : 80/60 – 60/40 – 50/35 – 40/25 | 6/3

💥 metcon
” ROCKIN BONES “

dead by t2b ladder up + max burpees target 15cm

1* min : 1 t2b + max burpees target
2* min : 2 t2b + max burpees target
3* min : 3 t2b +….
4* min : 4 t2b
…..
continuing till failure !

SCL –》 volume x
weight x
skill one leg t2b / ktc

💥 metcon
” ENOLA GAY “

amrap 12 ‘
6 shuttle run *
10 hspu ( +2 each rnd )
10 double db DEVIL PRESSES front rack box step up

*1 = 8mt + 8mt

RX 2 x 15 / 10
SCL –》 weight : 2 x 12,5 / 8 – 2 x 10 / 6
skill : elevated hspu / box pike pushups / pike pushups

💥 metcon
” SMALLTOWN BOY “
for time
9-7-5
clean & jerk ( any style )
bmu

RX 80 / 55
SCL –》 weight : 70 / 50 – 60 / 40 – 50 / 35 – 40 / 30 – 33 / 20
skill : banded bmu / c2b / pullups

💥metcon
” SKYDIVE “

every 5′ x 4 rds
15 / 11 kcals
150 double unders
15 / 11 kcals

SCL –》 volume : 10 / 100 / 10
skill : single unders

💥 metcon
” LIPS OF WINE “
in 14 ‘
50 c2b
40 wb shots
30 ktb snatch alt.
20 rmu
max du in the time remaining

RX 24/16 | 9/6
SCL –》 weight : 16/12 | 6/3
skill : pullup / banded strict pullup | banded strict rmu / ring dips

💥metcon
” THREE LITTLE BIRDS “

Part A
AMRAP 5′
max burpees target 15 cm

• immediately *

part B
AMRAP 10′ – ladder +2
2 TTR
2 DB step over box ( any style )
4
4
6
6
……..

RX 2 x 20 / 15
SCL weight –》 2 x 15 / 10 or less
skill –》 one leg ttb / ktc