WOD

metcon
” running monkey “

10 rds x 2′ ON | 1′ OFF
200mt run
2 RMU + 4 RING DIPS + 6 TTR

SCL 3 STRICT BANDED C2B + 5 BOX DIP + 7 K2C

HEAVY DAY
A. every 1.30 x 6 sets
1 power clean + 1 hang power clean + 1 split jerk T & G
use the haviest weight for each set

B. every 2.30 x 3 sets
5 back squat tempo 33X1
use the haviest weight for each set

metcon
” THE CHIEF – HERO WOD “

partner wod
5 x amrap 3′

3 synch power clean
6 synch pushups
9 synch air squat

• rest 1′ btw rds –

RX 60 / 40
SCL 30 / 20 | knee pushups

metcon
” COPACABANA “

emom 25′
1′ max reps DU
1′ max reps ROPE CLIMB
1′ max kcals cardio
1′ max meters db OH WALKING LUNGES
1′ REST

RX 2 x 20 / 15
SCL 2 x 15 / 10 oppure 1 db | half rope climb

METCON
” RUNNING BEAR “

EVERY 5′ X 4 RDS
for load

400MT run
7 UB bear complex*

*il carico puo’ incrementare ma non diminuire , se fallite 1 complex va rifatto il set intero—> 7UB !

SCORE il peso maggiore nei 4 RDS

focus sul peso e non sul tempo!

metcon
” GYMJONES “

4 RFT
16 C2B
16 PISTOL SQUAT
16 BBJO

• rest 1′ –

SCL pullups or strict banded pullup | assisted pistol squat or box pistol squat | brp step over box

metcon
” MIDLINE PARTY II “

4 x 2.30 ON | 2.30 OFF

12 deadlifts
12 ttr
max kcals in the time remaining

RX 90/60
SCL 60 / 40 | 10 – 10 REPS

metcon

” UNHOLY ”
amrap 8′

3 hspu
3 squat snatch
6 hspu
3 squat snatch
9 hspu
3 sq sn
12 hspu
6 sq sn
15 hspu
6 sq sn
…….
every rnd add 3 hspu
every 3 rnd add 3 sq sn

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

metcon
” flatline “

for time
with a Partner

160 wall ball shots
80 clean & jerk ( any style )
20 rope climb

*IGYG , ogni team puo’ affrontare gli esercizi come vuole e dividsre le ripetizioni a proprio piacimento

RX 40 / 30 | 9/6
SCL 30 / 20 | 6/3 | 100-50 -10 | half rope climb

metcon
” road to hell “
for time

10-20-30-40-50-40-30-20-10 kcals

*REST 1′ BTW SETS
SCL
10-15-20-25-30-25-20-15-10