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Home WOD 02/05/2020

Home WOD 02/05/2020 WOD A EMOM 12′ MAX REPS HIGH KNEES MAX REPS WALKOUT TO PUSHUP 1′ WALL SIT HOLD MAX REPS JUMPING JACKS PLANK AND TWIST MAX REPS REVERSE LUNGE WOD B 10 ROUNDS FOR TIME 400m RUN / 1’30”  HIGH KNEES 15 THRUSTER 1′ REST NOTA: TRHUSTERS = CON MOCHILA/ MANCUERNA/ A UNA MANO A DOS MANOS… COMO QUERAIS.

Home WOD 01/05/2020

Home WOD 01/05/2020 WOD A EMOM 9′ 10PLANK ARMY CRAWLERS 20SQUATS 10YOGA PUSH-UP WOD B FUERZA SEATED PRESS 3 x 14 ONE LEG ROMANIAN DEADLIFT 3 x 14 WEIGHTED HIP THRUST 3 x 14 WOD C AMRAP 20′ 20JUMPING JACKS 4 COMPLEX (LEFT)       1 DUMBBELL DEADLIFTS       1 SINGLE DUMBBELL POWER CLEAN      …

Home WOD (29/04/2020)

Home WOD (29/04/2020) WOD A AMRAP 5′ 30JUMPING JACKS 10 SQUATS 30 HIGH KNEES 10 REVERSE LUNGE WOD B TEMPO BACK SQUAT 5X5 5″DOWN, 5″ UP 5 ROUNDS 5 REPS EACH ROUND REST 2′ BETWEEN ROUNDS NOTA: LLENA TU MOCHILA CON TODO LO QUE PUEDAS WOD C FOR TIME 150 REPS OF 1 JUMPING SQUAT + 2 JUMPING…

Home WOD (28/04/2020)

Home WOD (28/04/2020) WOD A AMRAP 5′ 20 JUMPING JACKS 5 WALKOUT P.U 20 MOUNTAIN CLIMBERS 10 ALT. LUNGES WOD B 7 ROUNDS FOR TIME 15 BACKPACK GTO 5 BURPEES OVER BACKPACK 15 BACKPACK LUNGES 5 BURPEES OVER BACKPACK WOD C 4 ROUNDS :30S MAX DOUBLE ROW :30S MAX CLAPPING PUSHUPS :30S MAX DOUBLE DB…

Home WOD (27/04/2020)

Home WOD (27/04/2020) WOD A TABATA WARM-UP (20″ on/10″ off) SINGLE-ARM PLANK REVERSE LUNGE SIDE PLANK AIR SQUAT HOLLOW HOLD PLANK SHOULDER TAP V-UP BEAR CRAWL FROG JUMP WALKOUT PUSHUP WOD B 50-30-20-10 BURPEES AIR SQUAT PUSH-UPS SIT-UPS

Home WOD (26/04/2020)

Home WOD (26/04/2020) WOD A 2 SETS OF *SHOULDER CIRCUIT* + BEAR CRAWL, 20 YD FORWARD + 20 YD BACKWARD WOD B TABATA WARM-UP (20″ on / 10″ off ) 3 SETS: STRADDLE PULSES, 20 SECS REST 10 SECS PLANK WALKS, 20 SECS REST 10 SECS JUMPING SQUATS, 20 SECS REST 10 SECS PLANK SHOULDER…

Home WOD (25/04/2020)

Home WOD (25/04/2020) WOD A (WARM-UP) 2 SETS OF: 6 SINGLE DB/BAG PACK SWINGS 6 FRONT DB/BAG PACK LUNGES 6 SINGLE DB/BAG PACKPRESS 6 SINGLE DB/BAG PACK THRUSTERS 6 WINDMILLS REST 1 MIN (AND SWITCH SIDES) WOD B HERO WOD “HOTEL HELL” FOR TIME: 100 HANG CLEAN THRUSTERS 5 BURPEES AT THE TOP OF EACH…

Home WOD (10/04/2020)

Home WOD (10/04/2020) WOD A 2 SETS OF BEAR CRAWL 10 MTS FORWARD + 10 MTS BACKWARD WOD B TABATA WARM UP (20″ON/10″OFF) 3 SETS: STRADDLE PULSES, 20 SECS REST 10 SECS PLANK WALKS, 20 SECS REST 10 SECS JUMPING SQUATS, 20 SECS REST 10 SECS PLANK SHOULDER TAPS, 20 SECS WOD C LLENA MOCHILA DE LIBROS,…

Home WOD (23/04/2020)

Home WOD (23/04/2020) WOD A 2 SETS OF 6 SINGLE DB/BAG PACK SWINGS 6 FRONT DB/BAG PACK LUNGES 6 SINGLE DB/BAG PACKPRESS 6 SINGLE DB/BAG PACK THRUSTERS 6 KETTLEBELL WINDMILLS REST 1 MIN (AND SWITCH SIDES) WOD B EVERY 2 MINS FOR 18 MINS, ALTERNATING BETWEEN: 20 DEATH MARCHES 3 L/3 R TURKISH GET-UPS SIDE…