WOD

metcon
” texas moon “

5 RFT
15 wall ball shot
10 db burpees
5 ring muscleup

RX 2 x 20 / 15
SCL 2 x 15 / 10 | seated banded rmu or 15 strict ring dip

bulletproof
3 x 30 mb russian twist
rest 1′

metcon
” Smargiasso “

Every 4′ x 6 rds
35 double unders
200mt run
*rest in the time remaining

score il tempo del rnd peggiore

SCL 150mt run | 50 su

metcon
” COPERNICO “

3 RFT
10 / side one arm db push jerk
30 db goblet squat
15 strict pullup

• rest 1′ –

RX 20 / 15
SCL 15 / 10 | banded strict pullup

bulletproof
10′ practice HSW

metcon
” Astruso “
partner wod IGYG

AMRAP 10′

from 0′ – 2′
amrap bfb

• rest 1′ –

from 3′ – 7′
amrap MACHO MAN COMPLEX*
-rest 1′ –

from 8′ – 10′
7 thrusters
7 pullup

*1 Macho Man Complex =3 pw cl + 3 fr sq + 3 stoh

RX 40/30
SCL 30/20

HEAVY DAY

A. emom 7′
3 position* squat clean

• 3″ in hi-hang / hang / below knee
  USA UN PESO TECNICO

B. every 1.30″ x 7 rds
1 clean DL + 1 power clean
FIND YOUR HEAVY SET

bulletproof
3 sets
10- 12 BB z-press
rest 1′

metcon
” Little Fires “

for time
15-12-9
kcal
power snatch
lateral burpees otb

rx 40/30
scl 30/20

bulletlroof
3-3-3-3
BACK SQUAT
rest as needed

metcon
” good trouble “

7′ amrap
7 clean & jerk
14 kcals ass bike / 18 kcals row-ski- bike erg-schwinn bike
7 OHS
21 double unders

RX 40/30
SCL 30/20 | SU x 2

metcon
” take a chance “

4 RDS
30″ max strict hspu
1′ max rope climb
30″ max toes to bar
1′ max box jump over

• rest 1′ –

SCL elevated strict hspu or box pike pushup | half rope climb | knee to chest | step over box

bulletproof
10′ practice HSW

” HAMMER “

5 RFT
5 POWER CLEANS
10 FRONT SQUAT
5 JERK
20 PULLUPS

• rest 90″-

RX 60/40
SCL 40/25

partner wod I GO YOU GO
5 RFT
20 hang power cleans
30 pushups
40 box jump
50 posterior lunges alternated

RX 50 / 35
SCL 40/25