WOD-20 JUN18

STRENGTH
1 RM POWER CLEAN OR 1 RM SQUAT CLEAN
OR
EMOM×16
1:10×2KB FRONT RACK REVERSE LUNGES
2:2×(10"HANDSTAND HOLD+3 STRICT HSPU)
3:10×2KB HANG P CLEAN
4:BIKE 40"[10"100%5"50%]
ROW 15/10 CALORIES

WOD
5 ROUNDS×4' EACH/90"REST
3 ROUNDS OF:
6 HANG POWER CLEAN(50/30)
6 PULL UP
IN REMAINING TIME:
MAX WALL BALL(20/16)

WOD-19 JUN18

STRENGTH
BENCH PRESS
5×8 60% 1RM(BAJADA LENTA 3")
OR
EMOM×16
1:10×1KB OVER HEAD WALKING LUNGE(5/5)
2:2×(10" HANG HOLD+3 CHIN UP)
3:10×2KB ALT STRICT PRESS
4:BIKE 40"[10"100%5"50%]
ROW 15/10 CALORIES

WOD
18'AMRAP
25 THRUSTER(43/30)
25 BURPEE OVER BAR
25 TOES TO BAR
25 ALT DB POWER SNATCH(25/15)
25 BOX JUMP(24"/20")
2'REST
FOR TIME:
1000M RUN

WOD-18 JUN18

STRENGTH
1RM SQUAT SNATCH OR POWER SNATCH
OR
EMOM×16
1:10×2DB BOX STEP UP OVER(20")
2:(10"HANG HOLD+3 STRICT PULL UP)×2
3:10×2KB TALL KNEELING PUSH PRESS
4:BIKE 40"[10"100% 5" 50%]
ROW 15/10 CALORIES

WOD FOR TIME(20'CAP)
10 ROUNDS
30 DU/60 SU
5 DEAD LIFT
5 FRONT SQUAT
5 SHOULDER TO OVER HEAD
Rx(60/35)

WOD-15 JUN

SKILL:RING MU FASE 2
-REPASO FASE 1
-VUELO EN ANILLAS
-RING MU
OR
EMOM×16
1:10×2DB BENCH PRESS
2:10×RING/BOX DIP
3:10×ONE LEG 2DB ROMANIAN DL(5CADA PIERNA)
4:BIKE 40"[10"100%5"50%]
ROW 15/10 CALORIES

WOD
10'AMRAP
1 CURTIS P(60/35)
10 BOX JUMP OVER(24"/20")
1 RING MU
2'REST
10'AMRAP
1 SNATCH BEAR COMPLEX(50/30)
10 PLATE SIT UP(20/10)
1 ROPE CLIMB

*CURTIS P(POWER CLEAN+LUNGE RL+LUNGE LL+PUSH PRESS)
*SNATCH BEAR COMPLEX(POWER SNATCH+OH SQ+BACK RACK SNATCH PUSH PRESS+OH SQ)

WOD-14 JUN18

WOD

7 RONDAS DE 5'AMREP(2'30" REST ENTRE RONDAS)
*CADA RONDA COMIENZA CON 500M RUN
*EN EL TIEMPO SOBRANTE:
RONDA 1:MAX CAL BIKE
RONDA 2:MAX KB SWING(32/20)
RONDA 3:MAX CAL ROW
RONDA 4:MAX 2DB THRUSTER(15/10)
RONDA 5:MAX DU(SU÷3)
RONDA 6:MAX 1DB ALT CLEAN & JERK(25/15)
RONDA 7:BURPEES