Wod WOD Intervals 5*6’on : 3’ off Serie 1: 800 run + max dumbell snatch 24/16 Serie 2: 800 row + max box jumps Serie[…]

Power clean 7*3 position power clean, entre series: 50m farmer carry 20 hollow rocks Barbara Five rounds: 20 pull-ups 30 push-ups 40 sit-ups 50 squats[…]

"Moore" Complete as many rounds in 20 minutes as you can of: Rope Climb, 1 ascent Run 400 meters Max rep Handstand push-up Post number[…]

Peso muerto 5*5, entre series: 10 step ups 1’ rest Wod Three rounds for time of: 50 Double-unders 40 wall balls 30 Sit ups 20[…]

Wod 50’ amrap 1000 run 50 box jumps 1000 bike 50 wall ball 1000 row 50 kbs 24/16 100 dus 50 Vsit ups

Snatch A. 10’ to find a heavy complex (power snatch + hang squat snatch + snatch balance). Después: B. 5’ acumular max kg overhead squat.[…]

Gwen Clean and jerk 15-12-9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same[…]

Back squat 10-5-3-3-3-5-10 Entre series: 20m farmer carry + 10 deadlift mismo peso. 1’ rest Wod 20’ amrap Run 400 meters 11 alternate dumbell power[…]

DEADLIFT 10-5-3-1-1-1,3-5-10 entre series: 5 weighted chin ups 10 v sit ups WOD 10’ amrap 3,3,6,6,9,9… Air squat Push ups Pull ups

INTERVALS Cada 8’ durante 32’ Serie 1: 800 run + 40 dus + 30 bj + 20 kbs + 10 burpee Serie 2: 800 row[…]

WOD For time: 1,000-m bike, row or run 30m. handstand walk o 30 hspu 10 overhead squats 70/50 500-m row 50 burpee box jump overs[…]

WOD WOD For time: 104 wall-ball shots 52 pull-ups Rest 5’ 4 rounds for time: 28 Air squats 15 power cleans 50/35 SCORE: total times[…]

SNATCH TNG power snatch 3-3-3-3-3 Nate 20 min AMRAP: 2 muscle-ups 4 handstand push-ups 8 kettlebell swings, 2/1.5 pood or 32/24 kg NIVEL I FUERZA[…]

HANG SQUAT CLEAN 3-3-3-3-3 OPEN 15.1 Amrap9’ 15 toes-to-bars 10 deadlifts 50/35 5 snatches 50/35 EXTRA 5-10-5-20-5-30 NIVEL I Amrap9’ 15 toes-to-bar 10 deadlifts 40/30[…]

WOD 5 rounds for time of: 25-calorie row / bike o 200 run 16 pull ups 9 hspu CLEAN 15’ to find a heavy squat[…]

WOD 1-mile run 50 overhead squats 40/30 75 t2b 150 double-unders 50 sumo deadlift high pulls 40/30 75 box jump overs PRACTICE Handstand walk

HANG SQUAT SNATCH 3,3,3,3,3. RANDY For time: 75 snatches (75 / 55 lb.) Chicos: Koski 2.17 / Adams 3.56 Chicas: Thorisdottir 2.29 / Crowley 4.54[…]

SNATCH A. 5*4 behind the neck press (pause 1” top / peso calentamiento) B. 5* 2 Hang power snatch + 3OH squat (2” pause knees[…]

WOD 3 rondas por tiempo: 10 power snatch 60/40 20 burpee GYMNASTICS 20’ emom 1: 10 shoot thru 2: 20” partner free handstand hold 3:[…]

WOD For time: 1.5 Mile run 50 Pull-ups 50 Power Cleans, 115/80 50/35 Calories, Assault Bike, row o 150 dus 50 Ring Dips 50m Handstand[…]

BACK SQUAT Warm up sets 5@30%, 5@40%, 5@50%, 5@60%. Working sets 6*2@70-80% La primera rep es tempo 5510 Las demás profundas y explosivas. Objetivo en[…]

CLEAN 5*3 hang squat clean, entre series: 5 goblet lunge 24/16 (cada pierna) 10 kbs 24/16 15 sit ups 1’ rest WOD 60 pistols 50[…]

WOD 5 rounds for time of: 25 kettlebell swings 24/16 25 abmat sit ups 25 back extensions o peso muerto 40/30 25 knees-to-elbows GYMNASTICS 5-7[…]

JERK A. 5*4 Behind the neck (btn) push press (1” pause OH) – poco peso, calentamiento. B. 12’ to find a heavy BTN split jerk[…]

MONSTER MASH 3 Rounds: 5 Muscle-ups 10 Squat Cleans 135/95 20 wall balls Rest 5’ 2 Rounds for time of: 100 du 50 push press[…]