*Link:https://youtu.be/wx5HKGxEBSQ STRENGTH 12′ EMOM -Even: 20» Strict hspu + 10» rest +10» Strict hspu +20» rest (RX).On the chair 30» ON-30» OFF (SCALED)* -Odd: 20» Hollow rock – 20» Superman rock – 20» rest * WOD In 20′ Window: -From 0 t 15’* AMRAP1 20 Bottles oh walking lunges (5l,5l) 20 Bottles sumo deadlift high pull...

STRENGTH 5-8 Sets of: 1 Power clean + 1 front squat + 1 jerk POST1: Peso. GYMNASTIC WOD 5 Rounds of: 10 Chest to bar 10 Goblet squat (24/16) 5 Hspu POST2: Tiempo. WOD (21-15-9) Deadlift (100/70) Burpees bar facing POST3: Time  

STRENGTH Buscar «heavy» Squat clean POST1: Peso. WOD 8′ AMRAP 800 m Run …Máx Burpee – pullups POST2: Total reps. WOD2 In 8′ Window: -From 0 to 4′ Amrap complex 3 Stoh – 4 front squat – 5 hang power clean (60/40) -From 4 to 8′ 2′ Máx kb box step up (24/16) 2′...

GYMWOD 6′ AMRAP LADDER (10-1) Hspu Toes to bar POST1: Time BARWOD 6′ AMRAP LADDER (1-10) Hang power snatch (45/32) Oh squat POST2: Time. MIDLINE WOD  Máx time in: Plank hold position POST3: Time.

STRENGTH  5-8 Ses of: 1 Snatch +1 Oh squat WOD (9’CAP) For time: 100 Wallballs *Cada minuto, haremos 8 Burpees, empezando desde 0′. POST1: Tiempo. WOD2 4′ AMRAP 3 Devil press (22,22/15,15) 6 Db’s power clean 9 Db’s front rack lunges (stationary) 1′ rest and… POST2: Total rounds + reps. 4′ AMRAP Meters row*...

STRENGTH Buscar 3RM Back squat POST1. Peso. WOD In 9′ Window: 50  Single kb front rack lunges(24/16)(stationary) 400 m Run 50 Kb swing  POST2: Time. WOD 2 8′ E2MOM 2 Rounds of: 10 Thruster (42/30) 10 Pullups POST3: De 1 a 4.