WOD

📢HEAVY DAY

A. every 2′ x 5 sets
5 – 4 – 3 – 2 – 1
power snatch T & G
use the haviest weight you can

B, EMOM 12′
incrementa il carico fino alla HEAVY SINGLE of the day

💥metcon
” FIORI & FANGO “

for time
15 dl
30 pullups
45 / 34 kcals echo o assult bike

• rest 1′ –
  12 dl
  30 t2b
  45 / 34 kcals e. – a. bike
• rest 1′ –
  9 dl
  30 c2b
  45 / 34 kcals e. – a. bike

conversioni
66 / 45 row / ski / bike erg / schwinn bike

RX 100 / 70
SCL 60 / 40 | 20 banded strict pullup | 30 knee to chest or 20 one leg t2b | 20 banded strict pullup

Metcon
” BLUE LIGHT “

every 4′ x 4 RDS ( 16′ )
500/400mt ROW
70 double unders
4 squat cleans

*score il tempo del rnd peggiore !

RX 70 / 45
SCL 70 S.U. | 40 / 30

metcon
” GREEN SCREEN “
amrap 12′

4 bmu
8/side pistol squat
12 burpees target 15cm

SCL 2 BMU or banded bmu or C2B | assisted pistol squat

metcon
” NERUDA “

3′ on | 1′ off till complete 60 HSPU
200mt run
16 alt. DB snatch
max HSPU

TIME CAP 20′ ( 5 RDS )

RX 1 x 20 / 15
SCL 1 x 15 / 10 | box pike pushup or elevated HSPU

metcon
” WILDFIRE “

partner wod

AMRAP 14′
54 synch double unders
14 synch alt. one arm DB devil squat cleans
14 synch toes to bar

RX 1 x 20/15
SCL 1 x 15/10 | KTC or one leg T2B | 108 single unders

metcon
” KNOCK OUT “

amrap 20′
5 thrusters
6 strict pullups
7 BBJO
8 mt HSW

RX 60 /40 | 60/50
SCL 50 /30 | banded strict pullup | BBSO | 8 db wakout 2 x 10/8

metcon
” it’s calling me “

3 RDS
10 SHSPU
10 power snatch
20/ 15 kcal

• rest 2′ –

3 RDS
10 SHSPU
10 OHS
20 / 15 kcal

RX 40 / 30
SCL 30 / 20 | 7 ELEVATED SHSPU or 7 BOX PIKE PUSHUPS