A. EMOM 10′: Even- 45″ accumulated Plank Odd- 45″ Accumulated HS B. For Time: 45 Kb Swing (32/24kg) 40 WallBall Shots 35 Hip Touches 30 kb Walking Lunges 25 Toes to Bar 20 Box Jump Over 15 Wall Climb 10 Muscle Ups 10m Handstand Walk Cortesía de Don Francisco J. Rodríguez, Crossfit Tracius!
A. STRENGTH: Super Sets 5 x 15 DB Shoulder Press 5 x 15 DB Row B. AMRAP 20′: 50M Farmer Carry (32/24kg) 28 Burpee Box Jump 50m Farmer Carry 3 Muscle Ups
OPEN GAMES 15.2 Repetimos la locura del 14.2, yahooooo!! Every 3min for as long as possible: 0′-3′: 2 Rounds of: 10 OHS (95/65lbs) 10 Chest to Bar 3′-6′: 12 OHS 12 Chest to Bar etc…
A. STRENGTH: Weigthed Pull Ups 5-5-5-5-5 B. For Time: 50 Walking Lunges 25 Pull Ups 50 Box Jumps 25 Double Unders 50 Good Morning (20/15kg) 25 Ring Dips 50 Sit Ups 25 Double Unders 50 Wall Ball Shots 5 Rope Climb
10 Rounds of: 2′ ON : 2′ OFF 400m Run Max Reps Kb Swing (32/24kg)
A. STRENGTH: Hang Power Snatch 3-3-3-3-3-3 B. AMRAP 15′: 3 Hang Power Snatch (60/40kg) 2 Rounds of: 3 Pull Ups 6 Push Ups 9 Box Jumps
A. SKILLS: Turkish Get Up B. AMRAP 15′: 5 TGU (each arm) (24/16kg) 10 V-Ups 20 OHS (40/25kg)
La batalla comienza con un tipico wod, seguido de 6′ para encontrar tu RM de Dos tiempos… Te atreves? In a 15′ window: AMRAP 9′ 15 Toes to Bar 10 Deadlift (115/75lbs) 5 Snatch (115/75lbs) then, 6′ to 1RM of Clean&Jerk
A. STRENGTH: Back Squat 5-5-5-5-5 B Tabata: Back Squat @50% of A Run 1 Mile
A. STRENGTH: Squat Clean 5-5-5-5-5 B. 10-9-8-7-6-5-4-3-2-1 1-2-3-4-5-6-7-8-9-10 Squat Clean (80/65kg) Wall Climbs
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