ene
07
2015
WOD 08012015
A. STRENGTH: Power Clean 5-5-5-5-5 B. 21-18-15-12-9-6-3 reps for time of: Power cleans (45/30kg) Sit-ups Back extensions
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ene
06
2015WOD 07012015
A. Strength: Back Squat 5-5-3-3-3-1-1-1 B. 5 Rounds of HELEN 400 m Run 21 Ket Swing 12 Pull-ups
ene
04
2015
WOD 05012015 “NOCHE DE REYES”
A. STRENGTH: Deadlift 3-3-3-3-3-3 B. AMRAP 15′: 9 Deadlift (70/45kg) 12 Push Ups 15 Box Jumps
ene
01
2015
WOD 02012015 “FELIZ AÑO”
EMOM 40′: 1st Min – 5 Chest 2 Bar Pull Ups, 10 Burpee Box Jump 2nd Min – Row For Meters 3rd Min – 2 Muscle Ups, 4 HSPU, 8 Kb Swing (32/24kg) 4th Min – Run For Meters
dic
31
2014
WOD 31122014 “MARTILLO & KIKE’s BIRTHDAY”
“HAMMER” 5 Rounds of: 5 Power Clean (60/42’5kg) 10 Front Squat (60/42’5kg) 5 Jerk (60/42’5) 20 Pull Ups
dic
30
2014
WOD 30122014
GYMNASTIC DAY
dic
29
2014
WOD 29122014 “VOGUEL’s BIRTHDAY”
A. STRENGTH: Thrusters 3-3-3-3-3-3 B. “Fran” 21/15/9 Thrusters (42’5/30kg) Pull Ups
dic
25
2014
WOD 26122014 “BEGO’s BIRTHDAY”
For Time (time cap: 36′) 4 Rounds of: 36 Kb Swing (32/24kg) 36 Box Jumps 400m Run 36 Burpees 36 Wall Ball Shots
dic
23
2014
WOD 23122014
A. STRENGTH: Weighted Pull Ups 3-3-3-3-3-3 B. “Cindy” AMRAP 20′: 5 Pull Ups 10 Push Ups 15 Squats
dic
21
2014
WOD 22122014
A. STRENGTH: Snatch 5-5-5-5-5 B. 3 sets of: AMRAP 3′: 3 Rope Climb 6 Snatch (70/50kg) Rest 1′