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 07/03/2020

For time
2R
1000m row
50 front rack lunges
30 OHS (40/30)

Then

150 DU
300 SU

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