WOD

💥metcon
” RACING GRACE “

for time
30 clean & jerks
30 / 24 kcals echo bike

cap time 7′

RX 61 / 43
SCL weight : 50 / 35 – 40 / 30 – 35 – 25

💥metcon
” HEAVY CINDY “

amrap 20′
5 pullups
10 pushups
15 air squats

RX wearing vest
SCL NO vest | strict banded pullups | knee pushups

💥metcon
” SATURDAY NIGHT “

for time

600mt run
10 DB floor presses
8mt hsw
4 hang squat snatch

500mt run
10 DB floor presses
8mt hsw
3 hang squat snatch

400mt run
10 DB floor presses
8mt hsw
2 hang squat snatch

cap time 17′

RX 2 x 25 / 17.5 | 70 / 50
SCL–》 weight : 2 x 20 / 15 or less | 50 / 35 – 40 / 30 – 30 / 20
volume : 5mt hsw
skill : 16 face to wall tap shoulders

💥metcon
” VOGUE “

part 1
armap 9′

9 pullups
3 ktb’s thrusters
9 pullups
6 ktb’s thrusters
9 pullups
9 ktb’s thrusters
etc…..

rest 1′

part 2
EMOM 10′

1 C & J
for load –》 score is total kg lifted

RX 2 x 24 / 16
SCL –》 weight : 2 x 16 / 12 or less
skill : banded strict pullup / jump pullup
volume 6-7 pullups | 2-4-6-…. ktb thrusters

💥 metcon
” BAILANDO “
with a partner

AMRAP 30′
100 kcals bike
100 ktb / db snatch alt.
100 ghd / mb situps

👉 FLOW : split work needed with one person working at a time !

RX 24 / 16 | + 32 /24
SCL 16 / 12 – 12 / 8 | mb 9 / 6
volume: 80 – 80 – 80

💥 metcon
” HIPERDRIVE “

part 1
emom 10’alt.
even : kcals row
odd : 25 du

score is tot kcals !

rest 5′

part 2
for time
🏃‍♂️1600mt run
volume scaling 1000mt run

💥metcon
” ECUADOR “

5 RFT
5 strict hspu deficit 10/7cm
10 ohs
15 t2b

• rest 1′ –

cap time 15 ‘

RX 60 / 40
SCL –》 weight : 50 / 35 – 40 / 30 – 35 / 25 – 30 / 20
skill : no deficit / elevated strict hspu / box pike pushups / pike pushups | one leg t2b alt. / ktc
volume : 3 – 7 – 9

💥 metcon
” SUPER CHARGED “
5 x 3′ ON | 1’30 OFF ( tot. time 21 ‘ )

15 / 12 kcal echo bike
10 BBJO 60 / 50
max ring complex in the time remaining*

*1 ring complex = 1 TTR + 1 RMU + 1 RING DIP
( 1 + 1 + 1 = 3 ) , non necessariamente UB

SCL –》 skill : solo RMU / low ring banded strict rmu + strict dip
volume : 6 – 7 – 8 bbjo ( se non ho alme o 1.20 per i ring complex scalo kcals e/o bbjo )

💥 metcon
” GEAVAL “

for time

8 devil presses
25 T2B
35 CO
16 alt. step suite case db lunges

rest 2′

8 DB devil presses
25 T2B
35 CO
16 alt. step DB FR lunges

rest 2′

8 DB devil presses
25 T2B
35 CO
16 alt. step DB OH lunges

time cap 20′

RX 2 x 22.5 / 15
SCL –》 weight : 2 x 15 / 10 or 1 x 15 / 10
skill : one leg T2B / KTC | DU or 2 x SU
volume : 6 DP – 20 T2B – 25 CO

💥metcon
” HEAVY RINGS “

wearing vest
10 RFT
200mt run
3 rmu

cap time 25′

SCL –》 no vest / low ring banded strict ring muscleup
volume –》 1 -2 rmu