WOD del 18/05/2019

WARM UP
2R
RUN 400 M
25 sec L sit hold
from the bar
20 Bear crawl
10 Push ups
5 Wall climb
WOD IN THREE
GYMNASTIC
COMPLEX (10´)
Accumulate
máximum number
of rounds
Complex must be
unbroken
2 strict pull up+ 3
pull ups+ 4 c2B

BARBELL
COMPLEX(15´)
Maximum
number of KG
from each PR
Maximum OH
squat
Maximum strict
press
Maximum bench
press
WOD
COMPLEX (15´)
AS MANY
ROUNDS AS
POSSIBLE
-15 partner wall
ball( one does a

Wall ball and
pases the ball
directly to the
partner)
-900 m(change
every 300 m)- the
other two rest in
squat hold)
2-0 burpees
synchro three of
them
-900 m assault
(change as you
want)(the other
two are in hollow
rock hold)
-30 box jump
over
as they want (the
other two can
rest)

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