WOD-6 JUN18

STRENGTH
SNATCH BALANCE
3,3,3,2,2,2,1,1,1
OR
EMOM×16
1:10×2DB TRICEPS BENCH PRESS
2:10×BAR BACK RACK ALT LUNGES
3:10 RING/BOX DIP
4:BIKE 40"[10"100%5"50%
ROW 15/CALORIES]

WOD
4'AMRAP
21 WALL BALL(20/16)
21 SANDBAG SDHP(25/15)
THEN:
MAX OH SQ(35/25)
2'REST
4'AMRAP
18 WALL BALL(20/16)
18 SANDBAG SDHP(25/15)
THEN:
MAX PUSH PRESS(43/30)
2'REST
4'AMRAP
15 WALL BALL(20/16)
15 SANDBAG SDHP(25/15)
THEN:
MAX P.CLEAN(50/35)
2'REST
4'AMRAP
12 WALL BALL(20/16)
12 SANDBAG SDHP(25/15)
THEN:
MAX THRUSTER(60/40)

WOD-5 JUN18

SKILL:KIPPING & BUTTERFLY PULL UP
OR
EMOM×16
1:10×1KB FRONT RACK SQ(5 PER SIDE)
2:15" HANG HOLD+5 STRICT PULL UP
3:10×1KB HANG P CLEAN+STRICT PRESS(5 PER SIDE)
4:BIKE 40"[10"100%5"50%]
ROW 15/10 CALORIES

WOD 25'EMOM
1:12/8 CAL BIKE
2:3 BAR MU+20 DU/SU
3:15/CAL ROW
4:6 TOES TO BAR+20 DU/SU
5:12 BOX JUMP(24"/20")

SCORE:MINUTOS COMPLETADOS

R×+
15/10 CAL BIKE
18/12 CAL ROW
15 BOX JUMP

WOD-4 JUN18

STRENGTH
FRONT SQUAT
5,5,3,3,2,1,1,1
OR
EMOM×16
1:10×2KB PUSH PRESS
2:10×2KB BENT OVER ROW
3:10×2KB OVER HEAD SQ
4:BIKE 40"[10"100%5"50%]
ROW 15/10 CALORIES

WOD
4'AMRAP
8 HANG POWER SNATCH(50/30)
8 BURPEES
90"REST
4'AMRAP
7 HANG POWER CLEAN(60/35)
7 BURPEES OVER BAR
90"REST
4'AMRAP
6 DEAD LIFT(80/40)
6 BURPEE JUMPING PULL UP
2'REST
FOR TIME
500M RUN SPRINT(3'CAP)
2'REST
400M RUN SPRINT(2'CAP)

WOD-1 JUN18

STRENGTH
OVER HEAD SQ 5×5 75%
OR
EMOM×16
1:12 BARBELL CURL BICEPS
2:12 BARBELL SIT UP
3:12 BARBELL BACK RACK ALT LUNGES
4:BIKE/ROW

WOD FOR TIME(20'CAP)
20 PULL UP
30 PUSH UP
40 SIT UP
50 AIR SQ
10 THRUSTER(43/30)
10 SDHP
10 PUSH JERK
10 OHS
10 FRONT SQ
50 AIR SQUAT
40 SIT UP
30 PUSH UP
20 PULL UP

RX+(50/35)

WOD-31 MAY18

WOD(50'CAP)

1250M RUN
100 WALL BALL(20/16)
800M RUN
80 DU/×3 SU
600M RUN
60 SANDBAG P CLEAN(25/15)
500M RUN
40 BURPEE BOX JUMP OVER(25/15)
400M RUN
25 ALT DB CLEAN & JERK(25/15)