WOD

metcon
” il conto , grazie “

amrap 10′
ladder +2 reps each round

2 deadlift
2 hspu

RX 100/70
SCL 60/40 | box pike pushup or elevated hspu

metcon
” JUMPER “
6rds x 2′ ON – 1′ OFF

200mt run
max burpees broad jump 1,5mt in the time remaining

metcon
” black guns “

5 RDS 2.30 ON | 1.30 OFF
25 ktb swing
15 ttb
max reps wall ball shot in the time remaining

RX 24 / 16 – 9/6
SCL 16 / 12 – 6/3 | ktc pr one leg ttb

metcon
” TORNADO “
for time*

40 power clean
50 stoh
60 back squat

• every 2′ perform 5 burpees pullup

RX 40/30
SCL 30/20 | burpees target

metcon
” KANPAI “

4 RFT
10/ arm 1 db synch thrusters
5 synch wall walk
10mt /arm 1 db synch OH walking lunges

RX 1 x 20/15
SCL 1 x 15/10 | half wall walk

A. every 3′ x 5 sets
3-3-3-3-3 deadlift
aumenta il carico fino al sets piu’ pesante

B. every 3′ x 5 sets
3-3-3-3-3 shoulder presses
aumenta il carico fino al sets piu’ pesante

bulletroof
3 x 10/arm chainsaw row
rest 1′

metcon
” OVERDRIVE “

4 x 3.30 ON / 2.30 OFF
400mt run
2 LL rope climb
max repa devil presses in the time remaining

RX 2 x 22.5 / 15
SCL 2 x 15 / 10

metcon
” tre di cuori “

amrap 9′

12 / 9 kcal ski- row-bike erg -schwinn bike or 10 / 7 ass. bike
9 OHS
6 PW SN

RX 70 / 45
SCL 40 / 30

metcon
” falling back “
for time

30 abmat situps
10mt hsw
20 ttb
10mt hsw
10 bmu
10mt hsw
20 ttb
10mt hsw
30abmat situps

RX come scritto
SCL 5 wall walk sub hsw | c2b or banded strict pullup sub bmu | ktc sub ttb

HERO WOD
” HOLLEYMAN “
30 rds for time

5 wallball dhot 9/6
3 hand stand pushup
1 power clean 100/70