knees to elbows

EMOM for 10 min.
Odd – 8 Back Squat 60%
Even – 8 strict ring dip

then

3 rounds for time of:
500 m. Run
15 Burpee (no pushups) — knees to elbows
15 power snatch 40/20 kg.

“La verdadera generosidad para con el futuro consiste en entregarlo todo al presente.” Albert Camus

3 julio, 2017

WOD – Lunes 03.07.2017

EMOM for 10 min. Odd – 8 Back Squat 60% Even – 8 strict ring dip then 3 rounds for time of: 500 m. Run 15 Burpee (no pushups) — knees to elbows 15 power snatch 40/20 kg. “La verdadera […]
9 mayo, 2017

WOD – Martes 09.05.2017

Strenght WOD: Push press 1-1-1-1-1 then Metcon WOD: 3 rounds of: 40″ max kettlebell swing 24/16 kg 20″ rest 40″ max parallel push-ups 20″ rest 40″ max knees to elbows 20″ rest 60″ max double unders rest 1′ score total […]
11 abril, 2017

WOD – Martes 11.04.2017

Strenght WOD: Back Squat 3-3-3-3-3 then Conditioning WOD: Complete 3 rounds of: AMRAP 3′ 12 jumping lunges touch bar 9 knees to elbows 6 clapping push ups Rest 3 minutes between sets “La primera virtud es frenar la lengua, y […]
7 septiembre, 2016

WOD – Miércoles 07.09.2016

Strenght WOD: Deadlift. 5-5-5-5-5 Then. Conditioning WOD: Complete 3 rounds for time. 7 power snatch 50/35 kg. 14 box step up. 21 knees to elbows. “Si hay victoria en vencer al enemigo, la hay mayor cuando el hombre se vence […]
19 agosto, 2016

WOD – Viernes 19.08.2016

Strenght WOD. Complete for time. 12-9-6-3 back squat (100/60 kg). 4-3-2-1 Climb rope. Time cap 10′ Then. Metcon WOD. complete 3 rounds. 1′ max lunges. 1′ max burpee. 1′ max knees to elbows. 1′ max cal row. 2′ rest. score […]