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EMOM 12´ 5 bar muscle up 10 box jump 20 kb swing    FOR TIME TC 22 21 Thruster 35/20 400 m run 18 Burpees OTB 400 m run 15 Thruster 400 m run 12 Burpees OTB 200 m run 9 Thruster 200m run 6 Burpees OTB 200 m run 3 Thruster    

WOD 10/03/2020

BACK SQUAT 3” descenso 4 60% 4 70% 4×3 80% * entre series 10 heavy good morning   AMRAP 12´ 10/8 cal ski 10 HSPU 5 devil press 15/15-10/10   * REST 30 SECS between rounds  

WOD 09/03/2020

BENCH PRESS 5×5 75-80% *entre series 15/12 cal ski   EMOM 16′ 15 wall ball 20 medball sit up 10T2B 6-6 db hang clean 20/15     TABATA Hollos rock hold Static glute bridge one leg Static glute bridge one leg Arch rock hold

WOD 06/03/2020

EMOM 12´ -8 strict ring dip -8 Weighted pull ups         WOD FOR TIME 21-18-15-12-9-6-3 HSPU 8-8-8-8-6-6-4 1Db power clean and jerk (20/15)       CORE 3R TC 9’ 10 Medball Touch 45’’ Plank 10 V Ups

WOD 05/03/2020

STRICT PRESS 6 70% 4 75% 3×3 80-85% 5 75%   * 15 cal assault entre series       WOD AMRAP 7´   8-8 KB snatch 16 Deadlift 60/40 * aumentamos 2 repes deadlift en cada ronda   Rest 1´   AMRAP 7´ 40 DU 20 shoulder tap        

WOD 04/03/2020

SKILLS BOX JUMP PLIOMETRIA CON OBSTÁCULOS WOD EMOM 24´ Every 3´ – 300 m run – 15 thrusters + 10 HSPU (35/25) TABATA Alterning V sit ups Sit ups Arch rock Hollow rock hold

WOD 03/03/2020

CONDITIONING EMOM 12´ -10/9 cal skierg -10 burpees to target – 20 wall ball   WOD FOR TIME 6 min hang hold (cummulative) – every time you drop from the bar, you have to perform: 800 m run 15 push ups

WOD 02/03/2020

COMPLEX Squat Snatch+ Hang Squat Snatch+ Hang Power Snatch EMOM 15’ every 90’’ 5R 2 Complex 60-75% Then 2 Complex 80-95% WOD AMRAP 12’ 8C2B 10-15-20 box jump 8 SDHP (40/30) CORE

WOD 26/02/2020

SKILLS PISTOLS AMRAP 5´ 10 pistols 20 jumping squat WOD EMOM 15´ 8 push press 50/35 15 DB snatch 200 m row CORE 5 SETS 20” plank 10 alterning arm/leg planks 10 mountain climbers