WOD 20-02-2020

RING DIP
6X3
*entre ronda 10 cal ski

WOD
FOR TIME
6R

15 T2B
10 Hang clean 60/40
* cada minuto: 5 burpees

WOD 19/02/2020

SKILLS
BAR MUSCLE UP

EMOM 12´
4 muscle up
15 wall ball
40 DU

FOR TIME
“NANCY”
5R
400 M run
20 OH squat (42/30)

 

WOD 18/02/2020

TEMPO FRONT SQUAT
2” de pausa abajo

2×4 50%
2×3 60-65%
3 70%
2×2 75-80%

EMOM every 1´30
5R Complete:

10 HSPU
8 Thruster 50/30

EMOM every 1´30
5R Complete:

8 Push press 50/30
10 DB snatch

WOD 17/02/2020

EMOM 16´
-10/8 cal ski
-12/10 cal row
-200 m run
-Rest

AMRAP 12´
10 Deadlift 70/45
8 Burpees over the bar

TABATA
4R
20 V alternas
10 roll up
20 hollow rock

WOD 15/02/2020

“ERIN”
5R
15 DB Split Cleans
21 Pull Ups

WOD 14/02/2020

BENCH PRESS

5X5 75%

* 5-5 push ups a cada lado de un disco alternando lados en cada repeticion

WOD

EMOM 12´
4R

10 pistols
10/8 cal sky
10 ring dips

CORE
4R
20 Russian twist with disk
15 Scissors
5-5 Leg raises with lateral rotation

WOD 13/02/2020

FRONT LUNGES desde rack

6 (3 y 3) 40%
6 50%
3×3 60-70%

*entre series
5 high box jump

WOD
3R
200 m run
21-15-9 sumo deadlift high pull (50/35)
21-15-9 wall ball

REST 1´ENTRE RONDAS
REST 2´ ENTRE BLOQUES

3R
80DU
21-15-9 lateral burpees over the bar
21-15-9 goblet squat 24/16

WOD 12/02/2020

SKILLS
T2B

EMOM 10´

– 10 T2B+ 5 K2E
– 6-6 db strict press

WOD

AMRAP 15´

10 box jump
20 kb snatch (20/12)
10 HSPU

TABATA
– Squat hold en pared con disco
– glute bridge one leg
– glute birdge one leg
– plank

WOD 11/02/2020

AMRAP 10´

200 m run
5 m HSwalk o 10” en pared en hand stand hold
10 kb swing

EMOM 20´IN PAIRS

5R
– 1 DT: 12 deadlift+9 hang power clean+6 push jerk (70/47.5)
– 25 sit ups: compañero max cal assault
– 15 pulls ups a repartir mientras el compañero 1 DB OH squat
– 15/10 cal row mientras compañero hollow rock hold

WOD 10/02/2020

SPLIT JERK

4 60%
4 70%
2×3 80-85%
2 90%
2×1 95%+

WOD
ISABEL

30 snatch (60/40)