Categoria: WOD

💥 metcon
” KARMA “

amrap 20′
50 synch double unders
12 synch DL
6 synch T2B

RX 100 / 70
SCL 50 / 35 | knee to chest | single unders x 2

metcon
” MASTERMIND “
5 x 3′ ON | 2′ OFF
20 abmat situp
5 bmu
max kcals bike

SCL 15 situps | 7 c2b

WL
A. every 1.30 x 5 sets
2 power cleans + 1 squat clean D & G

B. every 1.30 x 5 sets
5 – 4 – 3 – 2 – 1 push jerk

metcon
” LABYRINTH “

amrap 14 ‘
800 / 640 mt row
18 thrusters
15 BFB
15 thrusters
15 BFB
12 thrusters
15 BFB
in the time remaining max meters row

RX 50 / 35
SCL 30 / 20

metcon
” WESTERN WIND “

every 2′ x 10 RDS alternated
A. 300mt run + Max DB STOH
B. 70 double unders + .Max DB HANG PW SN

total time 20′

RX 2 x 20 / 15
SCL 2 x 15 / 10 | 50 du or 70 su | 250mt run

metcon
” hallowen party “
for time

25 strict pullup
25 strict hspu
25 bjo

• rest 1′ –

25 c2b
25 hspu
25 bjo

• rest 1′ –

25 pullups
25mt hsw
25 bjo

SCL 15 ( TUTTO ) | elevated hspu or box pike pushup | strict banded pullups each rnd | double tap shoulder wall or box | box jump or stepups

metcon
” DOUBLE FRAN “
partner wod | I go you go

for time
21 DB thrusters
21 pull – ups
15 DB thrusters
15 pull – ups
9 DB thrusters
9 pull – ups

• rest 5′ btw rds –

RX 2 x 20 / 15
SCL 2 x 15 / 10 | strict banded pull – ups

💥 metcon
” PAUER “
for time

200 double unders
15 hang squat snatches
150 double unders
15 squat snatches
100 double unders
15 over head squat

RX 50 / 35
SCL 40 / 25 | SU x 2

metcon
” SHAKE & BOUNCE “

2 RFT
1000 / 800mt row
20 shuttle run*
800 / 600mt row
15 shuttle run*
600 / 450mt row
10 shuttle run *

• rest 5′ btw rds –