OPEN WORKOUT 19.2 :))

TEAM WOD OF TWO SWITCH AS NEEDED 30 SHOULDER TO OVERHEAD 40 CHEST TO BAR 50 SNATCH 60 BURPEES BOX JUMP OVER 50 SNATCH 40 CHEST TO BAR 30 SHOULDER TO OVERHEAD AFTER EVERY SET 200m RUN TOGETHER

METCON FOR TIME 1 ROUND OF: 100 DOUBLE UNDERS 50 AIR SQUAT 25 PUSH PRESS FOLLOWED BY 2 ROUNDS OF: 60 DOUBLE UNDERS 30 AIR SQUAT 15 PUSH PRESS FOLLOWED BY 3 ROUNDS OF: 40 DOUBLE UNDERS 20 AIR SQUAT 10 PUSH PRESS   RX: 40/30Kg INT: 35/25Kg & SINGLE UNDERS x2 BEG: by feel

METCON 2:30 ON – 2:30 OFF x 5 INTERVALS RX: M300/W250m ROW 10 CHEST TO BAR MAX KB SNATCH 24/16Kg   INT M300/W250m ROW 10 PULL UP MAX KB SNATCH 20/12Kg   BEG M250/W200m ROW 10 RING ROW MAX KB SNATCH by feel

SKILL BAR MUSCLE UP   METCON ”PIETRO” AMRAP 19’ RX: 2 BAR MUSCLE UP or M4/W3 STRICT PULL UP 3 THRUSTER 135/95lbs 19 LATERAL BURPEES

METCON 30’ EMOM RX A) 5 STRICT HANDSTAND PUSH UP + 10’’ HANDSTAND HOLD B) 16-20 WALKING LUNGES C) 6-10 CAL BIKE D) 30-40’’ HOLLOW HOLD E) 8-12 CAL ROW F) REST   INT & BEG A) 7 PUSH UP + 20’’ PLANK ON HANDS B) 14-18 WALKING LUNGES C) 6-8 CAL BIKE D) 20-30’’

OPEN WORKOUT 19.3 :))

TEAM WOD OF 2 FOR TIME CASH IN:  150m DOUBLE KB FARMER CARRY (EACH) THEN 20 ROUNDS OF 10 DOUBLE KB RUSSIAN SWING 10 DOUBLE KB FRONT SQUAT 10 DOUBLE KB STOH (CHANGE EVERY RND) CASH OUT: 150m DOUBLE KB FARMER CARRY (EACH)

SKILL: PISTOLS   METCON AMRAP 12’ RX 5 CHEST TO BAR 10 ALT PISTOL 15 PUSH UP   INT 5 PULL UP 10 ALT PISTOL WITH MB 15 PUSH UP   BEG 5 RING ROW 3030 MEDBALL FRONT SQUAT 20/14lbs 15 KNEES PUSH UP

TEAM WOD OF 2 FOR TIME 400 – 600 – 800m RUN TOGETHER 60 – 40 – 20 HANG POWER SNATCH 10 – 8 – 6 WALL CLIMB *SWITCH AS NEEDED   CAP TIME 25 MIN   RX: 40/30Kg INT: 30/20Kg BEG: by feel

FRONT SQUAT BUILD A HEAVY SET OF 3 REPS IN 12 MIN   METCON 3 ROUNDS FOR TIME RX 12 BURPEES 6 SQUAT CLEAN 60/40Kg 3 BAR MUSCLE UP   INT 12 BURPEES 6 SQUAT CLEAN 45/32.5Kg 6 CHEST TO BAR   BEG 12 BURPEES 6 SQUAT CLEAN by feel 6 JUMPING PULL UP  

METCON 25’ EMOM RX A) 12 GHD SIT UP B) 5 STRICT RING DIP + 10’’ HOLD (TOP POSITION) C) 10 CAL BIKE D) 15 BOX JUMP OVER 60/50cm E) REST   INT A) 12 GHD HALF RANGE SIT UP B) 5 BANDED RING DIP C) 8 CAL BIKE D) 15 BOX JUMP OVER 50/40cm

OPEN WORKOUT 19.4 :))

BE READY FOR THE UNKNOWN ;)

WEIGHTLIFTING IN 12’ BUILD A HEAVY SET OF: 1 POWER CLEAN + 1 HANG POWER CLEAN + 2 THRUSTER   METCON FOR TIME 21 – 15 – 9 RX HANG POWER CLEAN & JERK 50/35Kg TOES TO BAR   INT HANG POWER CLEAN & JERK 40/25 KNEES TO ELBOWS   BEG HANG POWER CLEAN &

METCON TEAM OF 2: AMRAP 20’ RX 800m RUN TOGETHER THEN 5 ROUNDS OF: 10 STRICT HANDSTAND PUSHUP 12 FRONT SQUAT 60/40Kg   INT 800m RUN TOGETHER THEN 5 ROUNDS OF: 10 BANDED PUSH UP 12 FRONT SQUAT 50/30Kg   BEG 800m RUN TOGETHER THEN 5 ROUNDS OF: 10 PUSHUP 12 FRONT SQUAT by feel

METCON 10 ROUNDS FOR TIME RX 5 DEADLIFT 120/85Kg 7 PULL UP 9 BOX JUMP 60/50cm   INT 5 DEADLIFT 90/60Kg 7 BANDED PULL UP 9 BOX JUMP 60/50cm   BEG 5 DEADLIFT by feel 7 RING ROW 3030 9 BOX STEP UP   CAP TIME 18 MIN

METCON 5 SETS RX: 50 DOUBLE UNDERS 30 WALKING LUNGES 20 SIT UP REST 2 MIN   INT & BEG: 25 TUCK JUMP 30 WALKING LUNGES 20 SIT UP REST 2 MIN

OPEN WORKOUT 19.5 :))

TEAM WOD OF TWO 25’ AMRAP 21 KB SWING 24/16Kg 15 DB SNATCH 22.5/15Kg 9 BURPEES SWITCH PARTNER EVERY ROUND

METCON EVERY 6MIN X 4 ROUNDS RX: 63 DOUBLE UNDERS 21 BURPEES 7 POWER SNATCH 50/35Kg   INT: 30 TUCK JUMPS 21 BURPEES 7 POWER SNATCH 40/25Kg   BEG: 30 TUCK JUMPS 21 BURPEES 7 POWER SNATCH by feel

TEAM WOD OF TWO AMRAP 25’ RX: 400m RUN 8 ROUNDS OF CINDY* *5 PULL UP 10 PUSH UP 15 AIR SQUAT   INT: 400m RUN 8 ROUNDS OF SCALED CINDY* *5 BANDED PULL UP 10 KNEES PUSH UP 15 AIR SQUAT   BEG: 400m RUN 8 ROUNDS OF MINI CINDY* *4 RING ROW 8

METCON AMRAP 15’ 3 – 6 – 9 – 12 . . . RX: 3 HANDSTAND PUSH UP 3 DEADLIFT 100/70Kg   INT: 3 PIKE PUSH UP 3 DEADLIFT 80/50Kg   BE G: 3 PUSH UP 3 DEADLIFT by feel

METCON 2:00 ON – 2:00 OFF X6 INTERVALS RX: 30 SUMO DEADLIFT HIGH PULL 40/30Kg MAX EFFORT SIT UP   INT: 30 SUMO DEADLIFT HIGH PULL 35/25Kg MAX EFFORT SIT UP   BEG: 25 SUMO DEADLIFT HIGH PULL by feel 15 SIT UP

METCON 2 ROUNDS FOR TIME RX: 30 TOES TO BAR 30 ALT PISTOLS 30 KB SWING 24/16Kg 30 ALT DB SNATCH 22.5/15Kg   INT: 30 KNEES TO CHEST 30 ALT PISTOLS (ASSISTED) 30 KB SWING 20/12Kg 30 ALT DB SNATCH 20/12.5Kg   BEG: 30 HANGING KNEE RAISES 30 AIR SQUAT 30 KB SWING by feel