Categoria: WOD

💥metcon
sub 23.2.” A GOOD START “

amrap 12′ ladder up
3 deadlift ( +3 )
3 hspu ( +3 )
1 rope climb

RX 100 / 70
SCL –》 weight : 60 / 40 – 50/35 – 40 / 30 – 30/20
skill : elevated hspu / box pike pushup / pike pushup / pushup | half rope climb / floor to stand rope climb

REDO OPEN 23.2

💥 metcon
OPEN 23.2
part A
amrap 15′

5 burpee pullup
10 shuttle run
10 burpee pullup
10 shuttle run
15 burpee pullup
10 shuttle run
20
10…….

part 2
in 5′ find
1RM thruster from floor

💥metcon

” CADEAU “

FT
30mt hsw
then
500/400mt row
21 power clean
21 hspu
500/400mt row
15 power clean
15 hspu
500/400mt row
9 power clean
9 hspu

RX 40/30
SCL –》 weight : 35/25-30/20 – 20/15
skill : elevated hspu / box pike pushup / pike pushup | box / wall / quadrupe tap shoulders

💥 metcon
” STROBO “

4 RFT
400mt run
8+8 mt db OH rack walking lunges
8 burpees rmu

RX 2 x 20 / 15
SCL–》 weight : 2 x 15 / 10
skill : burpees c2b / pullup

💥metcon
” sub 23 1 open “
AMRAP 15′
max kcals bike
start at 0’00 , every 3mins

2 rds
3 hpw sn
6 pushup
9 air squat

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

OPEN 23.1 ( 14.4 repeat )
complete as many reps as possible in 14 minutes of :

60 kcals row
50 toes to bar
40 wallball shot
30 cleans
20 muscle-ups

RX 9/6 | 61/43 kg
SCL weight –》 6/3 | 43/29kg
skill –》 hanging knee raises | chin over bar pullups | jump pullups or jump cheat to bar

👉 TIE BREAK : time should be recorded afetr each set of cleans

💥metcon
” HALAZIA “

5 rds –》 3′ 00 ON | 1′ 00 OFF
20/15 row kcals
12 bbjo
max row kcals in the time remaining

💥 metcon
” CHROME HEARTS “

amrap 18 ‘ ladder
21 / 16 kcals bike erg
8 + 8 mt db front rack walking lunges
6 strict HSPU ( +1 each rnd )
6 DL ( +1 each rnd )

RX 100/70 | 2 x 20/15
SCL –》 weight : 70/50 | 2 x 15/20
skill : elevated shspu / box pike pushup / pike pushup

💥metcon
” SEVERIN | HERO WOD “

for time
50 strict pullup
100 H / R pushup
5k run

time cap 40′

SCL –》 volume : 35 – 70 – 3500 | 25 – 50 – 2500
skill : banded strict pullup | knee pushup