WOD

💥 metcon
“WALKING STRICT J.T. “

for time
21-15-9
strict HSPU
strict ring dips
strict pushups
then
30 mt hsw ( 3 x 10mt )

time cap 15′

SCL –》 volume : 15-9-6 | 20 or 10 mt hsw
skill : elevated strict hspu / box pike pushups / pike pushups | banded strict ring dips / knee pushups
HSW –》 sub : walk to wall / handstand walk away wall / handstand wall plate walk

💥 metcon
” MONA LISA “

EMOM 20′ alt.
1 ) 14/11 kcals echo bike
2 ) 5 bmu
3 ) 20 wb shots 9/6
4 ) 5 sandbag shouldering

RX SB 70 / 45
SCL –》 weight : SB 45 / 30 – 30 / 20
MB 6 / 3
skill : banded strict bmu / c2b / pullups / banded strict pullups

volume : 3-5 bmu / 15-1
20 wb shots/ 3-5 SB

💥metcon
” QUEENS DON’T “

3 RFT
20 db box step overs
30 db alt. reverse lunges
40 alt. one leg ttr
400mt run with MB 9/6 each player

time cap 30′

flow –》 split work as needed with one person working a time , run TOGHETER !

RX 2 x 22.5 / 15

💥metcon
” HYPNOTIC MIDLINE “

4 x amrap 3′ | rest 1′
9 c2b
7 / leg UB pistols
5 DL

RX 100/70 | db 1 x 10/5 RX+ 120/85 | db 1 x 15/10
SCL–》 weight : 70/55 or less | no db
skill : pullups / banded strict pullups | assisted pistol / box pistol / skater squat / reverse lunges

💥 metcon
” QUARANTARDIO “

every 10’x 4 RDS
1000/800 mt bike erg
25 GHD situps
400mt run
20 burpees target 15cm

• score –》 il tempo del rnd peggiore

volume SCALING : 15-20 situps | 10-15 burpees target

skill : GHD parallel / abmat situps

💥Metcon
“KILLER BEE “

amrap 16′

16 DUCO
2 / 1 rope climb
6 DB alt. pw sn
6 c2w
8 dual DB front squat

RX 2 x 32 / 25
SCL weight : 2 x 22.5 / 15 or less
skill half rope climb / laying to stand rope climb | elevated c2w / box pike pushups /
pike pushups | 2 x CO / 1 x du / 3 x su
volume 8 DUCO – 1 rope climb – 6 pw sn – 4 c2w – 8 fr sq

💥 metcon
” FELIZ ” ( 19’00 )

for time
9-6-3
rmu
12-9-6
BBJO 75/60

cap 7′

rest 5′

9-6-3
bmu
12-9-6
BBJO 60/50

cap 7′

volume scaling : 9-6-3 | 6-4-2
BMU –》 banded bmu / c2b / pullups
RMU –》 low ring banded strict rmu + strict ring dip

💥 WL
👉 find the heavy 5 reps of SPLIT JERK from rack / block for the day in 10′

👉 EMOM 10 ‘
1 squat clean
find your havy set of the day

💥metcon
” QUIET STORM “

with a partner🤸‍♂️🏋‍♂️
amrap 21′

30 kcals ROW
20 lateral burpees over the row
10 synchro power snatches

Flow :
ROW & BOR split works needed with one person working at a time
🏋‍♂️RX 60/40
SCL –> WEIGHT :50/35 – 40/30 – 35/25 – 30/20
👇volume 20/14/6

💥metcon
” DRUNK & LOUD “

2 RFT

30mt suite case KB walking lunges
400mt run
10 wall walks
500/400mt row

cap time 20′

RX 2x 24 / 16 | RX + 2 x 32 / 24
SCL –》 weight : 2 x 16 / 12 or less
skill : half wall walk / box walk
volume : 20mt walking lunges – 6/ 8 ww