FUERZA 20′ ME shoulder press –> push press –> push jerk. WOD 7′ amrap: 10 cal bike, row o 100 run / 5 push ups[…]

WOD 1 3 rondas por tiempo: 50 dus 8 peso muerto 110/70 WOD 2 21, 15, 9 for time Front squat 50/35 Box jumps (ojo la[…]

FUERZA 10 a 1 ladder: Press banca / dominadas estrictas INTERVALS 3*7′ on : 3′ off ON Serie 1: 1000 run después max burpee over[…]

FUERZA Back squat 5*5 WOD «Randy runs» 75 snatch 35/25, al romper 200m run. ACCESORIOS 100m kb front rack walking lunge 24/16, al romper: 10[…]

FUERZA Press banca 5*5, al romper: 10 shoulder press kb 20 triceps band extensions 1′ rest WOD 7′ amrap 100 run / row / 10[…]

WOD 20′ amrap 400 run Acumular Max kg OH squat MIDLINE 4 series por calidad: 15 hollow rocks 10 half kneeling wood chopper dcha 15 hollow[…]

WOD 3 Rounds for time of: 15 Power snatch 40/30 10 burpees 15 Front squats 40/30 10 burpees GYMNASTICS A) 4 Legless Rope Climbs for quality o 20 Lpull[…]

FUERZA Power clean 9*2@80% / r30″   ENDURANCE 5*4′ on : 2′ off ON Serie 1: 400 run después max du’s Serie 2: 400 run después[…]

FUERZA 20′ ME push press WOD 10′ amrap: 200 row – 10 cal bike – 200 run / 10 du 200 row – 10 cal[…]

WOD «Tabata something else» Pull ups Push ups Sit ups Squats ENDURANCE 3* (500 ritmo moderado / 500 ritmo fácil / 200 rápidos / 2´rest).[…]

WOD 21-15-9 reps for time of: Deadlift 225/155 Chest-to-bar Pull-ups 200 run GYMNASTICS A) 3* (10m Wall Walk + max strict facing wall hspu +[…]

FUERZA 5*3 3 position power clean ENDURANCE 3*5′ on : 3′ off ON Serie 1: 600 run después max burpee Serie 2: 600 run después[…]

FUERZA 20´to find a heavy 3 position snatch. WOD 21, 15, 9 For time Box jumps Wall ball 200 run EXTRA 5*5 weighted chin ups,[…]

WOD 10 rondas por tiempo: 15 push ups 200m run EXTRA 20′ emom 1’s: 5 power clean 80/55 2’s: 10 c2b o 5 muscle ups 3’s:[…]

WOD «fight gone bad» Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box[…]

FUERZA Back squat 5,5,5,5,5 Entre series: 10 step ups con mc o kb WOD 4 rondas por calidad: 15 bj 400 run EXTRA 100 hollow[…]

800 easy run / row / bike. WOD Teams of 3: 3 rondas por tiempo: 10 kb snatch 24/16 10 pull ups 10 t2b ORDEN:[…]

FUERZA 20′ to find a heavy power clean WOD 10 a 1 for time: Front squat 50/35 burpee over the bar EXTRA Acumular 2′ L-sit PRACTICE[…]

WOD 5 rondas por tiempo: 21 pull-ups 15 handstand push-ups 9 thrusters 50/35 FUERZA 9′ to find a 1rm complex 1 power snatch / 2[…]

WOD Complete as many rounds as possible in 15 minutes of: 10 chest-to-bar pull-ups 10 handstand push-ups 20 deadlift 60/40 EXTRA 10′ amrap: 5 hang[…]

WOD 5 rounds for time 40 Double-unders 30 wall balls 20 Kettlebell swings 24/16 EXTRA 10* (100 run fast / 100 run slow). PRACTICE Double[…]

DT 5 rounds for time of: 12 deadlift 70/50 9 hang power clean 70/50 6 push jerks 70/50 Scale as needed EXTRA 12′ amrap: 2[…]

FUERZA 20′ to find a heavy snatch CHIPPER For time 70 dus 60 kettlebell swings 50 box jumps 40 t2b 30 burpee 20 c2b 1000[…]

PRACTICE Musle ups 15′ WOD 3 rounds for time of: 7 muscle-ups 7 clean and jerks 70/50 EXTRA 12′ amrap: 30-20-10 wall ball 200 run[…]

FUERZA Clean & jerk 1rm WOD 4 rounds for time of: Run 400 meters 21 deadlifts 85/60 PRACTICE Clean & jerk 20-30′ (subir un poco[…]