WOD

metcon
” teatriz “
for time

3 rds
9 devil presses
12/8 kcal assault bike
15 pullups

rest 2′

2 rds
9 devil presses
12/8 kcal assault bike
15 pullups

rest 1′

1 rds
9 devil presses
12/8 kcal assault bike
15 pullups

conversioni
15/11 row – ski – bike erg – schwinn bike
200/150 mt run

rx 2 x 20/15
scl 2 x 15/10 | strict banded pullup

accessory work
3 x 8-10 / arm chainsaw row
rest 1′

metcon
DCC event 5
2.4.6.8.10
ring muscleup
thrusters

rx 50/35
scl 40 /25 | strict ring dip or banded seated rmu

bulletproof
emom 10
1 power clean start from wod weight

METCON
” DISCESA LIBERA “
for time

400mt run

80 back rack back step lunges alternated*
70 chest press on the floor*
60 barbell row*
50 front squat*
40 good mornings*
30 curl & presses*
20 barbell situps* *EMPTY BARBELL 20/15

4000mt run

FINISHER
for time
150 russian twist @ body weight

metcon
” gemini “

i go you go
in team x 2

for time

16 rope climb

then 3 rds
18 power clean
12 stoh

then
16 rope climb

RX 60 / 40
SCL 40 / 25 | half body rope

bulletlroof
tabata pushup with a partner
1 rnd each alternated

score is total reps

METCON
“Leonida “
emom 24′ alt.
A 10 wb shot + max burpees target
B 10 c2b + max kcal
C rest

RX 9/6
SCL 5 WB | strict banded pullup

metcon
” criminal “

3RFT
30 abmat situp plate 15/10
12 ring muscle up
rest 1′ after each round

then
800mt run

SCL 25 abmat situp | banded rmu or strict ring dip

bulletproof
EMOM 5′
20 wall tap shoulders

HEAVY DAY
A. emom 12′
0′ 3 power snatch T & G
1′ 3 over head squat
2′ 3 snatches push jerk

B. 8 sets x 1 hang squat snatches
every 1 ‘
find your heavy set
start from 60% 1RM

metcon
” KAMASUTRA “

4 RDS –》3′ On / 2′ Off

28 / 18 kcals row- ski – bike erg or schwinn or 17 / 12 ass bike or 300/250mt run
10 strict hand stand pushup
max reps squat clean

RX 60/40
SCL 40/30 | elevated strict hand stand pushup or box pike pushup

metcon
” ASSENZIO “
10 rds – 1′ On / 2′ Off
3 DL
max kcal ALL OUT

RX 120/75
SCL 60 /40 or less

bulletproof
for time
10-20-30-40-50-60 d.u.
after each set 10 db curl presses
time cap 10′

day 5
team wod

warmup
2 sets
30″ plank elbow
15 abmat situp
15 scalular pullup
15 plate squat 10/5

practice & progression
2 db front squat
toes to ring

partner wod
” starzinger “

for time
27.21.15.12.9
dual db front squat*
toes to rings*
synchro abmat medball situp 9/6

*I GO YOU GO

rx db 2 x 20/15
scl db 2 x 15 /10 | knee to chest or 1 leg ttr | mb 6/3 or bw