WOD

metcon
” OPEN 21.2 “
10 db snatch alt.
15 brp bjo
20
15
30
15
40
15
50
15
time cap 20′

Rx 22.5 / 15
scl 15 / 10 | step over box

metcon
” AVERAU “
5 rds
3′ ON – 2′ OFF ( 25′ )
200mt run
15 / 12 kcals *
max double unders in the time remaining

• every rnd add 1 kcal

SCL se non riesco a fare almeno 70 du / su ogni rnd , scalo i mt di RUN

metcon
” ginseng “

part 1
for time
1 km row
50 thrusters
30 bar muscle up
time cap 15′

• rest 1′ –

part 2

1 RM SNATCH in 6′

RX 20 / 15
SCL 20/ 15 | 20 banded muscle up / chest to bar / banded strict pullup

metcon
” gremlin “

for time
400mt run
50 feet ancored situp
18 strict hspu

• rest 1′-
  400
  40
  15
• rest 1′-
  400
  30
  12

RX come prescritto
SCL 15-12-9 elevated shspu or box pike pushup | 40-30-20 abmat situp

” MIRON “
5 RFT
400mt run
23 backc squat ( 0.75 bodyweight , from rack )
13 deadlift ( 1.5 bw )

*USA SOLO 1 BILANCIERE

SCL BACK SQUAT 0.5 BW , DEADLIFT 1.0 BW

metcon
” crema e gusto “

for time
10-20-30-40-50

partner wall ball shot
burpee pullup IGYG

RX 9/6
SCL 6/3 | burpee toes to bar or burpee 2 ktc

metcon
open 15.4 & love boat

part 1
amrap 8′
3 hspu
3 cleans
6 hspu
3 cleans
9 hspu
3 cleans
12 hspu
6 cleans
15 hspu
6 cleans
18 hspu
6 cleans
21 hspu
9 cleans*
etc….

• every rnd add 3 hspu
• every 3 rds add 3 cleans
  rx 60/40
  scl 40/25 | elevated hspu or box pike pushup
• rest 1′-

part 2
max meters in 6′ row / ski / bike / run

metcon
” camuflage “

4 RFT
250 mt skierg
10 db alt. burpees step over box
250 mt skierg
10 db alt. hang squat snatches

• rest 1′ –

conversioni
250mt row – 500mt bike erg – 20/15kcal scwhinn bike – 15/10 ass bike – 350/ 250 mt run

RX db 1 x 20/15
SCL db 1 x 15/10

metcon
” tokyo drift “

3′ ON – 2′ OFF x 4 RDS
4 wall walk
16 pistol squat alt.
max RMU in the time remaining

score is RMU
SCL haf wall walk | assisted pistol squat or reverse lunges | banded seated RMU

bulletproof
3 sets
30″ hollow
30″ superman
30″ hollow to superman
1′ rest

metcon
open 20.2

amrap 20′
4 db thrusters
6 toes to bar
24 double unders

rx 2 x 20/15
SCL 2 x 15/10 | ktc | 2 x su

bulletproof
every 1′ till complete 40 strict ring dip
choose your max reps soustanaible