WOD-19 MAR19


SKILL:

HSPU/DOUBLE UNDERS
THEN
EMOM 8
4 HSPU + 20 DU

WOD


3RFT (CAP 20)
10 PULL UPS
20 WALL BALL (9/7)
30 SUMO DEADLIFT HIGH PULL (40/25)
400 M RUN

WOD-10 ENE19

A.EMOM
MUERTE POR KB SWING(24/16)+WALL BALL(20/16)

B.WOD
5'AMRAP
MAX CAL BIKE
1'REST
5'AMRAP
MAX BURPEE OVER THE BOX(24"/20")
1'REST
5'AMRAP
MAX CAL ROW
1'REST
5'AMRAP
MAX 100M RUN(RX+CHALECO)
1'REST
5'AMRAP
MAX DU

SCORE TOTAL REPS

WOD-4 ENE19

STRENGTH
SQUAT SNATCH
3×3 2×2 1×1
OR
EMOM×16
1:12×DB ALT TRICEPS BENCH PRESS
2:10×1KB FRONT RACK SQ(5/5)
3:12×2DB HAMMER CURL BICEPS
4:BIKE/ROW/RUN/ROPE

WOD
5 RFT(25'CAP)
5 BAR MU
10 DL(100/70)
15 BURPEE OVER BAR
50 DU

WOD-3 ENE19

WOD(50'CAP)

25 BURPEE
400M RUN
75 PUSH UP
400M RUN
100 ALT LUNGES
400M RUN
125 AIR SQ
400M RUN
100 ALT LUNGES
400M RUN
75 PUSH UP
400M RUN
25 BURPEES

WOD-2 ENE19


STRENGTH
SQUAT CLEAN
3×3 2×2 1×1
OR
EMOM×16
1:10×2KB ALT REVERSE LUNGES
2:40"PLANK HOLD
3:12×2KB GORILLA ROW
4:BIKE/ROW/RUN/ROPE

WOD
25'AMRAP
500M RUN
25 POWER CLEAN(50/30)
20 BOX JUMP(24"/20")
15 TOES TO BAR
25 P SNATCH(50/30)
20 WALL BALL(20/16)
15 PULL UP