WOD

metcon
” DRUG DEALER “
on a 25:00 clock
5 rounds
50″ cardio / 10″ rest
40″ cardio / 20″ rest
30″ cardio / 30″ rest
20″ cardio / 40″ rest
10″ cardio / 10″ rest

• score is total kcal

metcon
” elsa “
amrap 15′

24/ 18 kcal row – ski – bike erg – schwinn bike | 18 / 12 ass bike
250mt run
10 step db front rack walking lunges
20 toes to bar
10 step db side rack w.l.

RX 2 x 20/15
SCL 2 x 15 /10 | knee to chest or one leg ttb

metcon
” Tiffany “
every 5′ x 4 rds
70 du
15 BB
7 RMU

SCL 100 su | 12 BBJO or step over | 10 seated banded rmu or muscleup row

wod 4 1/4 final CFG
Find your heavy single of the day in
SQUAT CLEAN
BENCH PRESS
OVER HEAD SQUAT ( from rack )

time cap 30′

Bulletproof
5 x 5 weighted strict pullup
rest 2′

HERO WOD

” TOMMY MAC “

2 RFT
12 burpees
12 thrusters
12 burpees
12 power snatch
12 burpees
12 push jerk
12 burpees
12 hang squat clean
12 burpees
12 over jead squat

RX 50/35
SCL 40/25

metcon
” tuttapputtane “

with a partner
4 RDS
3′ ON – 2′ OFF
25 partner wall ball shot 9/6
20 partner med ball situp
max reps synchro burpees in the time remaining

• SCORE IS SYNCHRO BURPEES

metcon

” STRICTOPUNK “

amrap 12 ‘
5 strict pullup
10 strict ring dips
20 box step overs

SCL pullup e ring dip con elastico

metcon

” indicativo imperfetto “
4 x 2′ ON – 2′ OFF
250 / 200mt ROW
10 STR HSPU
max reps FRONT SQUAT from floor in the time remaining*

• devi avere almeno 40-45″ per i FR SQ , altrimenti scala i MT

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

metcon
” breathless “

FOR TIME

21 clean & jerk ( any stile )
9 bar mu
15 clean & jerk
12 bmu
9 clean & jerk
15 bmu

RX 50 / 35
SCL 40 / 25 | banded bmu or banded strict pullup
BEG 30 / 20

partner wod

” STRONG “

for time
mixate nel modo più conveniente gli esercizi qui sotto elencati , in modo da raggiungere nel minor tempo possibile
1000 POINTS

50 points = 400mt run
40 points = 10 D – Ball over the shoulder IGYG 50 /30
30 points = 20mt pull sled 70 / 50
20 points = 40mt ktb farmer carrie 2 x 32 / 24
10 points = 10 jump over partner

*durante il workout devo praticare almeno 1 volta tutti gli esercizi in lista !