Categoria: WOD

metcon
” Catalonia “
every 4′ x 8 rds alternated
even : 35 wall ball shot
Odd : 500mt row/ ski or 1000mt bike

metcon
” multiculti supermarket “

5 rds x 3′ ON | 2′ OFF
70 double unders
18-16-14-12-10 hspu
in the time remaining max reps squat cleans

RX 70/45
SCL 40/30 | 12-10-8-6-4 elevated hspu or box pike pushup

metcon
” willy wonka “

for time
800mt row or 2000mt bike
30 bmu
800mt run

SCL 30 C2B or banded c2b or banded bmu

metcon
” TT Helen “

with a partner
3RFT

400mt run toghether
21 synchro ktb swing
12 synchro toes to bar

RX 24/16
SCL 24/16 | ktc

metcon
” DON’T STOP ME KNOW “
in 2′
10 C2B
10/7 KCALS
max snatches ( any style )
-rest 2′-
then repeat till complete 60 reps
4 RND CAP
time cap 14′

*score is total snatches

RX 35/25
SCL 30/20 | jumping pullups

metcon
” the postman always rings twice “

FOR TIME
2 rds
40 du
25 db’s front squat
2 rds
40 du
25 db’s stoh
2 rds
40 du
25 db’s thrusters

RX 2 x 20/15
SCL 2 x 15/10 | su x 2

metcon
” BALTICO “
5 x 3′ ON – 2′ OFF
12 hspu
12 burpees target *
in the time remaining max RMU

• EVERY RND ADD 1 REPS

SCL 10 elevated hspu or box pike pushup | banded strict rmu

metcon
” karen loves ski “
for time
10-20-30-40-50
kcals
wall ball shots 9/6
abmat situps

HERO WOD

” EVA ” modified
5 RFT

800mt run
30 KTB SDLHP
30 PULLUP

RX 32/24
SCL 24/16 | banded strict pullup

metcon
” PARTENOPE “

amrap 30′
100 / 80 kcal
30 DL IGYG
40 TTR IGYG

RX 100 / 70
SCL 60 / 40