run

WOD – Lunes 18.03.2019

EMOM 10′
Odd: 6 back squat (75%rm)
Even: 30 double unders

then

AMRAP 10′
400m. run
15 front squat 60/45 kg
10 burpees over the bar

rest 3′

AMRAP 10′
300m. run
9 power clean 60/45 kg
12 clapping push-ups

“En la vida no hay premios ni castigos, sino consecuencias.”
Robert Green Ingersoll

18 marzo, 2019

WOD – Lunes 18.03.2019

WOD – Lunes 18.03.2019 EMOM 10′ Odd: 6 back squat (75%rm) Even: 30 double unders then AMRAP 10′ 400m. run 15 front squat 60/45 kg 10 burpees over the bar rest 3′ AMRAP 10′ 300m. run 9 power clean 60/45 […]
15 marzo, 2019

WOD – Viernes 15.03.2019

WOD – Viernes 15.03.2019 5 x 1:00 ON; 1:00 OFF A: 10 kb snatch (each arm) 24/16 kg B: 10/7 cal row + max roll to candlestick then 3 rounds for time 500m. run 15 bench press 60/40 kg 5 […]
9 marzo, 2019

Hero WOD – Sábado 09.02.2019

Hero WOD – Sábado 09.02.2019 “PK” 5 Rounds for Time 10 Back Squats (225/155 lbs) 10 Deadlifts (275/185 lbs) 400 meter Sprint 2 minutes Rest U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013. The 28-year-old […]
8 marzo, 2019

WOD – Viernes 08.03.2019

Weighted pull-ups 3-3-3-3-3 then In team of 2, complete 4 rounds: A: 300m. row B: 300m. row A: 10 pull-ups B: 10 pull-ups A: 10 alternative DB snatch 22’5/15 kg B: 10 alternative DB snatch 22’5/15 kg A: 300 m. […]
4 marzo, 2019

WOD – Lunes 04.03.2019

WOD – Lunes 04.03.2019 EMOM 10′ Odd: 3 push press (80-85%) Even: 15 V-ups then AMRAP 20′ 15 pull-ups 400m. run 20 box jump over “El hombre honrado es el que mide un derecho por su deber.” Herni Dominique Lacordaire