Categoria: WOD

💥WL

EMOM 9′
1 squat clean

• use the haviest weight you can for each set

EMOM 9′
1 jerk

• use the haviest weight you can for each set

💥metcon
” BRIOSCHI “

amrap 12′
2 DL ( + 2 )
3 kcals ( + 3 )
4 hspu ( + 2 )

2-3-4
4-6-6
6-9-8
8-12-10
10-15-12
12-1£-14
…..

RX 100/ 70
SCL 60 / 40 or less | elevated hspu or box pike pushup or pike pushup

💥 metcon
” 45 WINTERS “
5RFT
14 / 10 kcal row
7 / side DB pw cl & j
50-40-30-20-10 wall ball shots

RX 1 x 22.5 / 15
SCL 1 x 15 / 10 | wb 6 / 3
–》 volume 30-25-20-15-10

💥metcon
” PINK VENOM “
EMOM 20′

2 RMU
4 BBJO
8 AIR SQUAT

SCL skill –》 seated banded strict rmu | bbso

💥metcon
” GAME OVER “
4 RFT

50 du
12 c2b
12 ths
50 du
12 t2b
12 stoh

• rest 1′ –

time cap 25′

RX 40/30
SCL :
WEIGHT –》 35 /25 – 30/20 -20/15
SKILL –》 pullup – strict elastic band pullup – ring row | one leg t2b – ktc – supinated t2b | single unders

💥 metcon

” BROOKLYN BABY “

4 RDS
2′ MAX kcals cardio
2′ MAX bbjo
1′ MAX double unders

• rest 2′ –

💥metcon
” NO GOOD REASONS “

AMRAP 20′

20 partner wall ball
20 double DB box step over IGYG
10 / side OA KTB synchro thrusters

RX 2 x 20/15 | 1 x 24/16 | 9/6
SCL –》 weight : 2 x 15/ 10 | 1 x 16/12 | 6/3
–》 volume : 14-14-7

💥 metcon
” HARD TIMES “

for time

30 / 22 kcals
30 t2b
30 back rack alt. lunges

rest 1′

30 / 22 kcals
30 t2b
20 front rack alt. lunges

rest 1′

30 / 22 kcals
30 t2b
10 OH rack alt. lunges

RX 60 / 40
SCL –》 weight 30/20 – 35/25 – 40/30- 50/45
volume –》 20 t2b
skill –》 one leg t2b / ktc / supinated t2b

💥 metcon
” TELEVANGELISM “

4 Rounds x reps ( 19 mins )
1 ‘ max shuttle runs *
1′ max rope climb
1′ max hspu
1 ‘ max abmat situps
1′ rest

• 1 shuttle run = ( 10 + 10 mt )

movement skill scaling
half rope climb or pull to stand rope climb
elevated hspu or box pike pushup or pike pushup

💥WL

A. EMOM 10′
1 power snatch + 1 hip snatch + 1 ohs
use the haviest weight you can for each set

B. every 2′ x 5 sets
3 back squat
use the haviest weight for each set