STRENGTH Buscar «heavy»: Squat clean POST1: Peso. WOD 9′ AMRAP 5 Bar muscleup (RX) Chest to bar (SCALED) 10 Front squat (60/40) 15 Kb swing(24/16) POST2: Total reps WOD2 For time: 60 Situps 50 Burpees 40 D. unders 30 Burpees 20 kb’s o db’s lunges (22,22/15,15) 10 Burpees POST3: Tiempo        

STRENGTH Encontrar «heavy»: Turkish getup (1dcha +1 izqud) POST1: Peso (máximo 32 kg) WOD In 21′ Windows_ -Del 0 al 7 Turkish getups (24/16) (1R-1L) *Cada minuto: 2 Wallclimb -Del 7 al 14 Burpee- pullups *Cada minuto: 3 Deadlift (120/85) -del 14 al 21: Devil press (22,22/15,15) *Cada 10 reps: 40 D. unders POST2:...

STRENGTH 5 Sets of: 1 Snatch balance + 1 hang snatch (squat) WOD (10’CAP) For time: 4 Rounds of: 200 m Run 12 Deadlift (80/50) 12 Goblet squat (24/16) POST1: Tiempo. CONDITIONING WOD 2′ Máx ring dips 2′ Máx cal assault bike 2′ Máx ring dips 2′ Máx cal skierg POST2: Total ring dips....

STRENGTH 5-8 Sets of: 3 Push press + 3 front squat POST1: Peso. WOD (10′ CAP) 21-15-9 Db snatch (22/15) Burpees *Después de cada ronda: 10 Db hang clean & jerk (5,5) POST2: Tiempo. 10′ Emom -(15/12)Cal row -25» Toes to bar + 25» Hspu- 10» rest POST3: Toes to bar +hspu    ...

WOD 16 Sets of: (45» + 45»)ON – 30» OFF -45» Wallball + 45» Strict pullups – 45» Hang squat clean (60/40) + 45» Kb swing (24/16) POST1: WB + SP POST2: HSC + KBS  

STRENGTH 1 Power snatch + 1 hang power snatch WOD 5 Sets of 1 minute of: AMRAP 3 Power snatch (50/35) 3 Oh squat 1′ rest POST1: Total reps. PARTNER WOD Durante 10 minutos: **Completar en parejas las máximas repeticiones a: 200 Wallballs 100 Ring dips 100 Burpees 800 m Run (2*400 m )...

SKILL Bar muscle up (progression)(SCALED) 10′ EMOM (RX) Bar musleup 30» ON- 30» OFF POST1: Total reps (RX) GYMNASTIC WOD (10′ CAP) (21-15-9) Chest to bar Hspu POST2:Tiempo. WOD 10′ AMRAP -Del 0 al 2’30» Devil press (22,22/15,15) -Del 2’30» al 5′ Double kb Hang clean & jerk (24,24/15,15) -Del 5 al 7’30» Dp...

STRENGTH   WOD Back squat (4,3,2,1) POST1: Peso. 4*3’30» AMRAP 1º 2º 48 D. unders 24 Situps …Máx Oh (single) db walking lunges (stationary) (22/15) 3º 4º 24 Stoh (50/35) 12 Toes to bar …Máx hang power snatch  1′ rest POST2: Total lunges POST3: Total power snatch  

  WOD Cada 2 minutos durante 20 minutos: (10 Sets): -21 Wallballs – 11 Burpees -(31/21) Cal row POST1: De 1 a 10. STRENGTH WOD In 20′ Windows: Buscar «heavy»: 3 Deadlift … Nada más terminar: 1 Mille run POST2: Peso. POST3: Tiempo mille run.* * Al loro y que no se te vaya...

STRENGTH 12′ EMOM -(10-6) Strict pullups -10 Dumbbells strict press (20,20/15,15) WOD (9′ CAP) 5 Rounds of: 20 Kb swing (24/16) 10 Front squat (70/50) POST1: Tiempo WOD 2 9′ AMRAP 200 m single dumbbell carrier (22/15)* *Cada 100 m: 6 Db hang clean & jerk (3,3) ..Y en los siguientes 100 m: 12...