WOD

metcon
” wet dream “

6 RFT
50 double unders
500 / 400 mt run – ski – row or 1000 / 800mt bike
20 alt. cobra step up 60/50 cm
rest 1:00

master 50 + : 5 rds
scaled 4 rds

metcon
” KARNAK “

3′ On – 2′ Off x 4 rds
28 / 21 kcal row – ski – bike rg – schwinn bike or 21 / 16 kcal Ass bike
10 power cleans
in the time remaining max burpees target

RX 50% 1 RM power clean
SCL 8 reps a 50% 1 RM

HERO WOD
” JOHN’S WILL “
amrap 30′

30 air squat
20 boxjump over 60/50
32 mt walking lunges
20 hand release pushup
15 burpees
100mt run

metcon
partner wod
” KATO “
for time
IGYG
100 deadlift
80 hand release pushup
60 strict ring dip

RX 100 / 70
SCL 60 / 40 | banded strict ring dip

metcon
” incastri “
amrap 12′

35 double unders
10 power snatches
3 bar muscle up

RX 35/25
SCL 30/20 | 6 strict ring dips or 3 banded BMU

metcon
” pernicioso “

3 rds
5′ ON – 2′ OFF

400mt run
40 wall ball shots
10 STOH*

• max 2 sets ( 5+5 ) altrimenti scala il peso !

RX 60 / 40
SCL 40 / 30 | 20 wb

metcon
” whatchu tinkin “
for time

10.9.8.7.6.5 4.3.2.1
wall walk
*BBJO FACING

SCL half wall walk | step over box

metcon
” NO LOVE “
5 RFT
30 / 22 kcal row- ski – bike or 22 / 14 ass bike
20 pullup
10 hang db cluster alt.
rest 1′ after each rnd

after last rnd 1′ rest
then
400mt db farmer carry ( any stile )

RX 20 / 15
SCL 15 / 10 | banded strict pullup | 200mt farmer carrie
+50 10 pullup or banded strict pullup

hero wod
” MARTIN BELL “

For Time
100 deadlifts ( bw )
40 thrusters ( 43/30 )
1000MT row
100 over head touch pushups
50 pullups
500mt row
100 abmat situps
100 wall ball shot ( 9/6 )

metcon
” miti sbagliati “
10 SYNCHRO ROUNDS FOR TIME

3 power snatch
3 over head squat
3 lateral burpees o.t.b.
3 strict pullup

RX 50 /35
SCL 40/25 | banded strict pullup
BEG 20/15