Run Conditioning 800m run 2’ rest 600 m 1’rest 400m 30”rest 200m 30” rest 400m 1’ rest 600m 2’rest 800m Wod 1 (00:00-10:00) 60 Du 10 Db Thrusters 60 Du 20 Db Thrusters 60 Du 30 Db Thrusters (10:00-20:00) 5rounds of: 30 Du 15 Chest to bar Wod 2 20’ Amrap Ladder 9 Cal...

Wod 1 “Eva” 5RD For Time 800m  30 KB swing (24/16) 30 Pull Ups   Wod 2 5×3’(2’rest) 5 Wall climb 10 jump squat 100 m sprint Max Burpees

Wod 3 rounds (1rd Mountain climbers, 2nd rd pull ups, 3rd rd Med Ball clean) 50”ON/10”OFF 45”ON/15”OFF 40”ON/20”OFF 35”ON/25”OFF 30”ON/30”OFF 25”ON/35”OFF 20”ON/40”OFF 15”ON/45”OFF 10”ON/50”OFF Bert 50 burpees 400m run 100 push ups 400m run 150 walking lunges 400m run 200 squats 400m run 150 walking lunges 400m run 100 push ups 400 m run...

Warm Up Test “Death by Burpees” Apuntad el resultado, lo volveremos a repetir. 5’rest Wod 1 pairs 5 rounds of 2’ (each partner) Max Calories Row While one is rowing, parter is in plan position for the first minute and then, max sit ups. 5’ rest Wod 2 pairs 8’ AMRAP 10 pull ups...

A) Warm up B) SPEED 200m run (medium) 100m sprint 400m (medium) 100m sprint 200m run (medium) 100m sprint 400 m footing come back to the box C) 4 x AMRAP 7’// 3′ rest/set   C. 1) 500m row             10  Db thrusters            ...

  Warm up/Skill: 2 rounds slow: – 20 Lunges  – 1′ Cal Row – 20 Burpees  – 1′ DU  Core: “Core Test” AMRAP 10′: – 30 Mountain Climbers – 20 Sit up – 10 Knees to elbow POST 1: ROUNDS   TEST 1.0: – 1 milla ( 2 attemps) POST 2: TIME   For...

Run conditioning 4 x 400 (1’rest) 2x 800 (2’rest) HIIT Mode On Wod 1 4x 2’ (1’rest) 10 squats 200m run Max Pull Ups Wod 2 4x 2’ (1’rest) 10 push Ups 200 m row Max burpees Over erg Wod 3 4×2’ (1’ rest) 10 sit Ups 30 DU Max time plank hold Wod...

Wod 1 400m rum 21-15-9 Wallball Pull ups 400m run 21-15-9 Wallball Pull ups 400m run Wod 2 tabata time Tabata push ups 1’rest Tabata V-Ups 1’rest Tabata DB Snatch 1’rest Tabata Plank 1’rest Tabata Hand Stand Hold Challenge 100 burpees for time

“Hotshots 19” 6 Rounds of: 30 Squat 19 DB Power Clean 7 Strict PullUps 400m run Tabata-Emom-ForTime Tabata Toes to bar Burpees Emom 1st 30 Mountain climbers 2nd 30” Hand stand Hold For Time (4’ Cap) 21-15-9 Burrolls DU

  5 Rounds 400 m run 30 Bastard Burpees 30 Wallball “5 Round Helen” 5 Rounds 400 m run 21 KB Swing 12 Pull ups “Nancy” 5 Rounds 400 m run 15 OH Squat Bonus: “Durante Core” 5 Rounds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10” Hollow Hold