jul
01
2015WOD 02072015
A. STRENGTH: Deadlift 3-3-3-3-3-3 B. 4 Rounds of: 400m Run 10 Deadlift (90/70kg) 20 Box Jumps
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jul
01
2015WOD 01072015
A. Shoulder Press: 3-3-3-3-3-3 B. 10-9-8-7-6-5-4-3-2-1 1-2-3-4-5-6-7-8-9-10 Wall Climb Rope Climb
jun
25
2015
WOD 26062015 “YORYI’s BIRTHDAY”
A. For time: 3x 400m row 400m run B. AMRAP 20′ 32 Walking lunge (20/15) 16 Burpees over the bar 32 Russian Steps (20/15) 16 Push ups C. Core TABATA
jun
24
2015
WOD 25062015 “FER MIN’s BIRTHDAY”
A. 10 Rounds alternating A1-A2: 90″ AMRAP : 90″Off A1. 10 Ring Dips 10 Burpees A2. 10 Toes to Bar 40 Double Unders B. For time: 100 Hollow Rock
jun
23
2015
WOD 24062015
A. STRENGTH: Snatch 3-3-3-3-3-3 B. 3 Sets of: 2’30” ON: 2’30” OFF 400m Run AMAP Snatch (50/32’5kg)
jun
22
2015
WOD 23062015
A. STRENGTH: kipping Pull Ups 3 x Max Reps B. “Fran” 21/15/9 Thrusters (42’5/30kg) Pull ups
jun
21
2015
WOD 22062015
A. STRENGTH: Split Jerk 3-3-3-3-3-3-3 B. AMRAP 13′: 5 Push Jerk (70/45kg) 10 Burpees Over The Bar 15 Kb Swings (32/24kg)
jun
18
2015
WOD 19062015 “GABY’s BIRTHDAY”
A. EMOM 12′: Odd: 10 Strict Toes to Bar Even: 15 Good Morning (20/15kg) B. AMRAP 17: 8 Toes to Bar 8 Wallball Shots 8 Box Jump Over
jun
18
2015
WOD 18062015 “AITOR’s BIRTHDAY”
A. STRENGTH: Clean Pull Under 3-3-3-3-3-3 B. Regional, event 7 For Time: 15 Muscle Ups Squat Clean Ladder: M: 90, 100, 110, 115, 120kg F: 60, 65, 70, 75, 80kg
jun
16
2015
WOD 17062015
A. EMOM 10′: 5 Burpees 10 Kb Swing (24/16kg) B. For Time: in Couples 200 Double Unders 1200m Run 200 Double Unders 1200m Run Gracias a Fran, entrenador en CF Tracius, por estas pequeñas grandes ideas!!