Categoria: WOD

metcon
” aglio “

4RFT
24 / 18 kcal bike erg – ski – row -schwin or 18/12 assault bike
18 alt. pistol squat
12 burpees target 15cm
6 rmu

SCL bix step up w/ medball 9/6 | strict ring
dip or banded strict rmu

HEAVY DAY
A. every 2′ x 5 sets
3 muscle cleans touch & go
find your heavy set

B. EMOM 10′ ( NO T & G )
1 POWER CLEAN ( stop 3″ just below knee )
1 SQUAT CLEAN
find your heavy set

bulletproof
10-8-6-4
shoulder presses
from floor
-rest 1’30”

metcon
” GUAI “
every 4′ x 5 sets

70 du
15 c2b
10 pw sn

RX 50/35
SCL 50 du or su x 2 | pw sn 30/20 | pullup or banded strict pullup

HERO WOD
” ANDREW HARPER “

FOR TIME

cash in 1K run
then 4 RDS

28 burpees
28 pullups
28 ktb swings 24/16
28 abmat situps
28 air squats
28 pushups
28 plyo lunges
28 double undes

cash out 1K run

PARTNER WOD IGYG
” foie gras “

4 RFT
21 ring dips
21 db hang cl & jerk alternated
50mt dual db front rack walking lunges

RX 20/15
SCL 15 /10 | banded strict ring dip

metcon
” ANGIE * “

for time
100 c2b
100 pushup
100 ab mat situps
100 air squat

SCL 70/50 reps ( decidere in base al livello fitness ) | pullup or banded strict pullup | knee pushup

metcon
“HEARTACHE “
ladder up 9′
3-6-9-12…..
power cleans
hspu
30 double unders after each rnd

RX 60 / 40
SCL 40 / 30 | elevated hspu or box pike pushup

metcon
” Avalanche “

on a 3′ clock
400mt run
in the time remaining
max kcal bike

• rest 2′ –

SCORE IS KCAL

metcon
” wassup “

4 RFT
3 rope climb
12 push presses
24 t2b

• rest 1′ –

RX 60/40
SCL 40 / 30 | ktc or one leg t2b | half rope climb

CFG OPEN 22.3

for time
21 pullup
42 du
21 ths 43/29
15 c2b
36 du
18 ths 52/34
15 bmu
30 du
15 ths 61/38

cap time 12′

SCL jumping pullup | pullup | c2b | single unders | 29/20-38/25-47/29