WOD - 10 Abril 2015

WARM UP & MOBILITY

WOD: FOR TIME (PARTNER)
30 C/U HANG SQUAT CLEAN (70KG/45KG)
8 ' PARTNER CARRETILLA MAX MTS
PENALTY 5 BASTARDS

STRETCHING

 

WOD - 09 Abril 2015

WARM UP & MOBILITY

EMOM 20' (EVERY 2'):
7 DEADLIFT (100KG/70KG)
7 BURPEES OVER THE BAR

WOD: AMRAP 10' (PARTNER) ALTERNATING
10 SLAMBALL
30 DOBLE UNDERS

STRETCHING

 

WOD - 08 Abril 2015

WARM UP & MOBILITY

START 00:00 4-5-6-5-4:
BAR MUSCLE UP OVER HEAD
SQUAT (60KG/35KG)

START 10:00 3RFT:
21 KB SWING (24/16KG)
14 HSPU
7 PUSH PRESS (60/40KG)

START 25:00 3RFT:
400 MTS RUN
20 FRONT RACK LUNGES (40/30KG)

STRETCHING

 

WOD - 07 Abril 2015

WARM UP & MOBILITY

5' WITH A PARTNER MAX:
100 MTS DOWN AND BACK SHUTTLE ALTERNATE

FUERZA 7 ROUNDS:
3 MUSCLE SNATCH (HEAVY)
5 PUSH UPS

9'
30 SECONDS MONTAIN CLIMBING
30 SECONDS PLANK HOLD
30 SECONDS REST

STRETCHING

 

WOD - 06 Abril 2015

WARM UP & MOBILITY

ENDURANCE:
EMOM X 8':
4 BURPEESS
5 BOX JUMP
6 WALLBALL

EMOM X 5':
5 BURPESS
6 BOX JUMP
7 WALLBALL

EMOM X 3':
6 BURPEES
7 BOX JUMP
8 WALLBALL

FUERZA:
BACK SQUAT ( 60KG/35KG) "BRING SALLY UP"

STRETCHING