Categorías
Blog

WOD 05122014 "FUCKING FRIDAY"

Este viernes las clases no serán de 60′, todos seréis competidores!!!… Jejejejej

W-UP
400 run
10, 8, 6, 4, 2 reps sólo con barra.
peso muerto
Front squat
Push press
Thruster
400 run

WOD
For time (Tcap 20′).
Row 1,000 meters
30 ring dips
75-lb. sumo deadlift high-pulls, 30 reps
30 handstand push-ups
75-lb. power snatches, 30 reps
30 burpees
75-lb. thrusters, 30
30 pull-ups

GYMNASTICS & CORE
3 Rounds for reps:
1 Min Max Strict Pull Ups
1 Min Max Strict Dips
1 Min Max Hollow Hold (cada vez que rompes restas 10 reps)
Rest 1:00

ENDURANCE
100,200,400,800,400,200,100 (60″ rest).
SCORE = total time
__________________________________________________

W-UP
400 run
10, 8, 6, 4, 2 reps sólo con barra.
peso muerto
Front squat
Push press
400 run

WOD
For time (Tcap 20′).
1000 run
20-30 push ups
20-30 peso muerto 50-35
20-30 sit ups
20-30 front squat 40-25
20-30 burpees
20-30 push press 30-15
20-30 pull-ups

ENDURANCE
100, 200, 400, 200, 100 (30″ rest).