WOD-27 DIC18

4 RONDAS CADA 10'
500M RUN
40 DU
30 TOES TO BAR
20 BURPEE OVER THE KB(FACING)
10 DOUBLE KB FRONT RACK WALKING LUNGE(24/12)l

WOD-26 DIC18

STRENGTH
SHOULDER PRESS
3×5 75%
2×4 80%
1×3 85%
1×2 90%
OR
EMOM×16
1: 12×2DB BULGARIAN SPLIT SQ(6/6)
2:10 STRICT CHIN UP
3:10 TRX PUSH UP
4:BIKE/ROW/RUN/ROPE

WOD
3 ROUNDS
5' AMRAP
3 STRICT PULL UP
6 POWER SNATCH(60/35)-6 HANG P SNATCH(50/30)-6 SQ SNATCH(43/25)
9 BURPEE BOX JUMP OVER(24"/20")
1'REST
3'AMRAP(ASS A CLASS)
MAX CAL ROW/BIKE
1'REST

WOD-24 DIC18

STRENGTH
BACK SQUAT
3×5 75%
2×4 80%
1×3 85%
1×2 90%
OR
EMOM×16
1:10×1KB OVER HEAD STEP UP(5/5)
2:10×RING DIP
3:10×1DB THRUSTER(5/5)
4:BIKE/ROW/RUN/ROPE

WOD
6 ROUNDS FOR TIME
10 FRONT SQUAT(43/30)
10 C2B PULL UP
10 POWER CLEAN(43/30)
10 HSPU

2'REST

TABATA ABS

WOD-21 DIC18

STRENGTH
6×3 SPLIT JERK
SUBIENDO PESO
OR
EMOM×16
1:12×2KB DEAD LIFT
2:12×TRX CRUNCH
3:12×2KB ZETA PRESS
4:BIKE/RUN/ROW/ROPE

WOD
18'AMRAP
10 SQ CLEAN(43/25)
20 BOX JUMP(24"/20")
10 SQ SNATCH(43/25)
20 2DB ALT PLANK ROW(20/12,5)
10 PUSH PRESS(43/25)
20 SANDBAG BURPEE+POWER SNATCH(25/15)

2'REST

TABATA ABS

WOD-20 DIC18

WOD(45'CAP)
2 ROUNDS
1500M RUN
75 WALL BALL(20/16)
50 SIT UP
25 BURPEES

RX+ CHALECO