FUERZA
8*3 power cleans (touch & go)
WOD
Por tiempo (tcap15′):
50, 40, 30, 20, 10
KB swing 24/16
Dobles o *3 simples
GYMNASTICS
3 * (5 ring dips / 20 hollow rocks / 5 hspu / 20 arch rocks)
COMPETITORS
FUERZA
Time CAP 20 min
10 thruster 40kg
8 thruster 50kg
6 thruster 60kg
4 thruster 65kg
2 thruster 70kg
111 thruster max
WOD 1
Amrap 10′ (max effort posible)
30 dobles
15 power snatches 35kg
Rest 5′
WOD 2
Amrap 10′
60 Bar-facing burpees
30 Overhead squats (120lbs / 55kg)
10 Muscle-ups