WOD-19 DIC18

STRENGTH
6 ROUNDS COMPLEX
2×HANG P.SNATCH
1×HANG SQ SNATCH
1×OHSQ
OR
EMOM×16
1:10×2KB FRONT RACK STEP UP
2:10× KB/DB/BAR ROW
3:12×BOSU PUSH UP
4:BIKE/ROW/RUN/ROPE

WOD
4 ROUNDS MAX REPS
1'MAX REPS HANG P.CLEAN(35/25)
1'MAX 10M SHUTTLE RUN
1'MAX FRONT SQ(35/25)
1'MAX 10M SHUTTLE RUN
1'MAX SDHP(35/25)
1'REST

SCORE TOTAL REPS

WOD-18 DiC18

SKILL:COACH CHOICE

WOD
6 ROUNDS 3'30"AMRAP/1'30" REST

1.AMRAP
12/8 CAL BIKE
6 ALT HANG DB P SNATCH(25/15)
3 HSPU

2.AMRAP
24 DU
12 GOBLET LUNGES(32/20)
6 TOES TO BAR

3.AMRAP
12/8 CAL ROW
6 ALT DB HANG C&J(25/15)
3 STRICT CHIN UP

4.AMRAP
24 DU
12 KB SWING(32/20)
6 PULL UP

5.AMRAP
12 BOX JUMP OVER(24"/20")
6 DB THRUSTER(25/15)
3 RING DIP

6.AMRAP
24 DU
12 GOBLET SQ(32/20)
6 PUSH UP

WOD-17 DIC18

STRENGTH
1RM SQ CLEAN
OR
EMOM×16'
1:10×KB MUSCLE HANG CLEAN+KB FRONT RACK LUNGE(5/5)
2:10"HOLLOW HOLD+5 V SIT UP+5 TUCK UP+10" HOLLOW HOLD
3:12×DB TRICEPS EXTENSION
4:BIKE/ROW/RUN/ROPE

WOD 20'AMRAP
2 ROUNDS MACHO MAN(60/35)
9 BURPEES OVER THE BAR
4 CHEST TO BAR

RX+(70/40)& BAR MU

*MACHO MAN
3 P CLEAN
3 FRONT SQUAT
3 PUSH JERK

WOD-14 DIC18

STRENGTH
3×3 POWER SNATCH
3×3 SQ SNATCH
80%
OR
EMOM×16
1:12×MIXED KB RACK SUITCASE WALKING LUNGE(6/6)
2:10×STRICT RING DIP
3:10×SINGLE ARM BICEP CURL TO STRICT PRESS(5/5)
4:BIKE/RUN/ROW/ROPE

WOD
5'AMRAP
6 DL(43/25)
10 1KB PUSH PRESS(24/16)(5/5)
2'REST
5'AMRAP
6 HANG P.CLEAN(43/25)
10 GOBLET SQ(24/16)
2'REST
5'AMRAP
6 S2OH(43/25)
10 1KB SNATCH(24/16)
2'REST
TABATA ABS

WOD-13 DiC18

WOD
RUNNING FILTHY FIFTY
50 BOX JUMP(24"/20")
50 JUMPING PULL UP
50 KB SWING(16/12)
50 WALKING LUNGE
50 KNEES TO ELBOW
50 PUSH PRESS(20/15)
50 GOOD MORNING
50 WALL BALL(20/16)
50 BURPEES
50 DU

*250M RUN DESPUÉS DE CADA EJERCICIO