WOD

HEAVY DAY !

A. every 2′ x 5 sets
2 split jerk
use the haviest weight you can for each set

B. every 2′ x 5 sets
3 push presses T & G
use the haviest weight you can for each set

metcon
” shift surfing “

for time

30/22 kcals row

• rest 1′ –
  4 rds
  15 thrusters
  15 TTB
• rest 1′ –
  30/22 kcals row

RX 40/30
SCL 30/20 | 15 KTC or 14 one leg TTB alternated

metcon
” Monday Bloody Monday “

for time
1-2-3-4-5-6-7-8-9-10
shuttle run
deadlift

RX 100/70
SCL 50/35

metcon
” Fuego “

for time
with a partner

2000mt row IGYG
150 burpees pullups IGYG
800mt run TOGHETHER w/ a plate*

• RX 10 / 5 –》 LA CORSA SI FA ASSIEME ED OGNUNO DEVE AVERE UN DISCO !
  SCL 5 / 2,5 | 100 burpees IGYG + 50 strict banded pullups

metcon
” Galvani Road “

3 RFT
600mt run
21 hspu
15 power snatch
9 over head squat

• rest 1′-

RX 50 / 35
SCL 30 / 20 | elevated hspu or elevated box pike pushup

metcon
” tropicana “

for reps
0 – 2′
400mt run
max squat snatch
rest 1′
3′ – 6′
600mt run
max squat snatch
rest 2′
8′ – 12′
800mt run
max squat snatch

RX 60/40
SCL 30/20

metcon
“Candy butchers “

3 RFT
12 rmu
24 bjo 60/50
36 weighted v-up 10/5

SCL banded seated rmu or 18 strict ring dip | step over box | v-up bw

” SPICY FLAVOUR “
with a partner
for time till complete 1000 points

30 points =
10 burpees get over boxes
10 D- ball clean over the bar
40mt 2 ktb carry

40 points =
10 strict pullup IGYG
10 hand stand pushup IGYG
10 power clean IGYG

50 points =
60 wall ball shots IGYG
400mt run IGYG

100 points =
10 tyre flip

RX pw cl 80/ 50 | wb 9/6 | 2 ktb 32/24 | D- ball 60/40 | box get over @120

SCL 60 /30 wb 6/3 | 2 ktb 24 /16 | D-ball 40/30 | box get over @75

partner wod
” Church Girl “

for time *
21 thrusters
21 bmu
15 thrusters
15 bmu
9 thrusters
9 bmu

*IGYG
RX 40 / 30
SCL 30 / 20 | BANDED BMU or PULLUP or BAMDED STRICT PULLUP

metcon
” Crowbar “

in 16′
part 1

amrap 9′
15 ttb
10 double db front squat
10 double db hang pw sn

part 2
in the time remaining
for max load
1 squat clean

RX 2 x 15 / 10
SCL 2 x 12.5 / 8 | ktc or one leg ttb