WOD-13 JUN18

STRENGTH
POWER SNATCH+OVER HEAD SQ
(3+2)×2 SERIES
(2+2)×2 SERIES
(1+1)×3 SERIES
*CADA SERIE UNBROKEN
*DESCANSO ENTRE SERIES
*SUBIENDO PESO
OR
EMOM×16'
1:12×PLYO LUNGE
2:10×RING SUPINATED PULL UP(RING CHIN UP)
3:10 × SEATED 1DB STRICT PRESS(5 CADA BRAZO)
4:BIKE 40"[10"100%5"50%]
ROW 15/10 CALORIES

WOD
5 ROUNDS FOR TIME(20'CAP)
21 WALL BALL(20/16)
15 HR PUSH UP
9 POWER SNATCH(50/30)

WOD-12 JUN18

SKILL:TOES TO BAR
OR
EMOM×16
1:MIXED KB RACK SUITCASE WALKING LUNGE(5 REPS ALTERNAS Y CAMBIO AGARRE)
2:5 HSPU STRICT/KIPPING
3:TALL KNEELING 1DB STRICT PRESS(5 CADA BRAZO)
4:BIKE 40"[10"100%5"50%]
ROW 15/10 CALORIES

WOD
EVERY 5' × 25'
250M RUN
5 FRONT SQ(60/35)
5 PULL UP
5 PUSH JERK(60/35)
5 BOX JUMP(30"/24")
5 BURPEES OVER BAR

SCORE:TIEMPO CADA RONDA

WOD-11 JUN18

STRENGTH
POWER CLEAN+PUSH JERK
(3+2)×2 SERIES
(2+2)×2 SERIES
(1+1)×3 SERIES
*CADA SERIE UNBROKEN
*DESCANSO ENTRE SERIES
*SUBIENDO PESO
OR
EMOM×16'
1:30" 2KB FRONT RACK WALL SIT
2:10×NEUTRAL GRIP RING PULL UP
3:10M×3 2KB OVER HEAD CARRY
4:BIKE 40"[10"100%5"50%]
ROW 15/10 CALORIES

WOD
4'AMREP
18 POWER CLEAN(35/35)
50 DU
THEN:
MAX KB SWING(24/16)
2'REST
4'AMREP
15 POWER CLEAN(43/30)
50 DU
THEN:
MAX KB SWING(24/16)
2'REST
4'AMREP
12 POWER CLEAN(50/35)
50 DU
THEN:
MAX KB SWING(24/16)
2'REST
4'AMREP
9 POWER CLEAN(60/35)
50 DU
THEN:MAX KB SWING(24/16)

WOD-8 JUN18

SKILL:RING MU FASE 1
-PROGRESIONES EN ANILLAS BAJAS
OR
EMOM×16
1:2KB FRONT RACK SQ×10
2:12×DB PUSH UP
3:10×1KB HANG P.SNATCH(5 POR LADO)
4:BIKE 40"[10"100%5"50%]
ROW 15/10 CALORIES

WOD
FOR TIME(10'CAP)
POWER SNATCH(50/30)
AIR SQUAT
9-15-21
18-30-42
3'REST
FOR TIME(12'CAP)
12 PUSH JERK(43/25)
12 BACK RACK BOX STEP OVERS(24"/20")(25/15)

WOD-7 JUN18

WOD(50'CAP)
1500M RUN
THEN:
2 ROUNDS
30 BURPEE BOX JUMP OVER(24"/20")
30 PULL UP
30 P.CLEAN SANDBAG(25/15)
30 PUSH UP
30 MEDBALL SQUAT(20/16)
30 KB SWING(24/16)
THEN:
1500M RUN