WOD

metcon
” ghost town “

5 RFT

15/11 kcals air bike
12 MB facing burpees
6 shuttle run*
12 MB facing burpees
15/11 kcals

• rest 1:1 –

*1 shuttle run = 8mt + 8mt

metcon
” sesso selvaggio “
for time
every 4′ till complete 60 cl & j

600/500 mt row
10 c2b
max cl & j ( any style )
time cap 20′

RX 40/30
SCL 50 cl & j @30/20 | PULLUP or strict banded pullup

metcon
” alien superstar “

for time

800mt run
21 hspu
20 bjo
15 rmu

• rest 3′ –
  600mt run
  15 hspu
  20 bjo
  12 rmu
• rest 2′ –
  400mt run
  9 hspu
  20 bjo
  9 rmu

RX come prescritto
SCL elevated hspu or box pike pushup | seated banded strict rmu or strict ring dip | box 60/50

A. emom 10′
20 d.u. + 1 squat snatch*

• incrementa il carico fino al set piu pesante !

B. every 3′ x 4 sets
2 back squat*

• incrementa il carico fino al set più pesante !

C. 3 sets x 8-10 reps Z-press
rest 1′

metcon
” tarantelle “

amrap 20′
500 / 400mt row or ski or 1000/800 mt bik erg or 40/ 30 kcals echo / ass.bike ( alt. player each rnd )
30 ring dips IGYG
20 pushup IGYG
10 squat snatches IGYG

RX 60 / 40
SCL 40 / 30 | knee pushup | banded strict ring dip

metcon
” jackie chan “
for time

1000mt / 800mt row – ski or 2000 / 1600 bike erg or 40 / 30 kcals ass bike
50 thrusters 20/15
20 triple touch

RX 1 T2B + 1C2B + 1BMU
SCL 1 T2B + 1 PULLUP + 1 C2B
BEG 30 banded strict pullup

metcon
” cardiolifting “
4 rds 3′ ON – 2′ OFF

80 D.U.
8 power clean
max kcals

RX 50/35
SCL 40/30 | 80 s.u.

metcon
” Ryan | hero wod”

5 rds for time
7 rmu
21 brp target

SCL 5 rmu or 14 strict ring dips or 7 seated banded strict rmu

metcon
” Equal “

for time

1600mt run

• rest 2′ –
  30 DL
  60 KCALS
  90 TTR

RX 100/70
SCL 60/40 | KTC or one leg TTR

metcon
” the painter “
3 rds x 4′ ON – 2′ OFF

35 wb shot 9/6
15 hspu
max db’s step over box

RX 2 X 20/15
SCL 2 x 15/10 | elevated hspu or box pike pushup | wb 6/3